10 minutes to establish a 1RM Strict Press
10 minutes to establish a 1RM Push/Split Jerk
9 Hang Power Cleans
6 Push Jerks
Notes: 155/105 rx. This WOD has a 15 min cap. Scale as necessary. No PUSH PRESS.
“This workout is not an invitation to lolly-gag but you won’t get a medal for never putting the bar down, so if you’re totally gassed, put the bar down, reset, and never compromise form and safety for the sake of expediency. Keep your back flat on the deadlift, always drive from the hips (and don’t pull with your arms) on the hang power clean, and keep perfect posture on the push-jerk, with your head slightly forward in the finish position.
And never forget why CrossFit created these hero workouts in the first place. Timothy Davis gave his life in service of his country. A little bit of pain in the gym is just a small reminder of his sacrifice.”
+++April Newsletter! CLICK HERE TO READ!+++
Our April group order of Stronger Faster Healthier (SFH) products is going to go out on Sunday night (4/12). You have the next 5 days to select your products (grassfed whey, potent fish oil, and pre-workout).
Again, all fish oil, protein, and pre-workout ordered through us gets you $5 off retail + free shipping. Simply fill out the attached google.spreadsheet. There are 3 separate tabs for each line of products with the costs to you listed above. All product information can be seen at www.sfh.com.
+++From Coach Dan:+++
“Endurance will be starting Wednesday, April 15th at 5:45 pm. If it is too cold or raining, we meet at BCF. Otherwise, we meet for all classes at the Hart Park track. Sundays will meet at noon, same procedures, except we will meet at the Pettit Center track in the event of rain.
The program follows the 12 Week program as laid out by our guru Brian MacKenzie, and tweaked by Coach me based on weather, what we are doing in the gym, and general mood of the class.
I hope those of you looking forward to trying out this class will find out that combining Tyler and Adam’s programming with Endurance brings you new levels of fitness. Wednesdays will focus on running speed, Sundays on running strength. If your summer focus is on a 5 km PR, I suggest Wednesdays as your big day. Sundays are for those looking to do well in half marathons or triathlons, etc.
Our program will post workouts if you are not able to make class on the FB Endurance/rowing page. If not on this, please email us at [email protected] and we’ll add you to the group. The motto will be 3-2-1, meaning 3 BCF WODs, 2 Endurance workouts, 1 active recovery day, with a bike ride, run, or hike.
Please feel free to shoot me messages, questions, or comments. After this crappy winter, it’ll be nice to meet some of you at the track.”
+++The Movement Fix: Join us for The Movement Fix, May 17th from 9AM to 5PM. Ask Coach Tyler, Adam, or Sara for more information or check out their website http://themovementfix.com