27 Apr 2015

Terrific Tuesday!


Hey guys! The Whole Life challenge starts this Sat!! We will all be completing a workout together on Saturday which will then be re-tested 8 weeks later. If you cannot make Saturday morning you need to do this WOD as the conditioning piece during one of our sessions this Friday. Please let us know if this is the case for you 🙂

Note: On Saturday there will not be a 10am Cobra Squad Class. At 10am we will be running Jades Goal setting workshop. Sign up on the front desk!

Partners/friends & Family are also very welcome to join our team! This is a community challenge! Even if they are yet to try CrossFit. They can still participate. We will have an appropriate workout for them to do on Saturday and then re-test in 8 weeks. (The two workouts will be of no charge 🙂

The WLC
8 weeks of forming great habits for yourself.
Exercise 3-5 times per week.
Eat Clean.
Drink Water.
Stretch 10 mins per day
Sleep & recover.

In 8 weeks you can accomplish SO MUCH! We are so excited to be doing this! I want you all to join our team and kick even more ass than normal!

If you haven’t done so already join the Charge CrossFit team here

Strength/Skill:

The Back & OHS Squat Linear program continues on. We always want an unbroken set of 3 x 5 reps. Rest as needed between the sets in order to accomplish this. Be efficient in selecting warm up sets.

Back Squat 3 x 5 (Add 2.5kg to your Back Squat weight from last week)
Then:
Overhead Squat 2 x 5 at 50% of BS.

Conditioning:
8 min AMRAP
21 Wall balls 9/7
15 TTB
9 OH Lunges 25/15

Engine Club:
Row for 20 mins and record the total distance.