Thursday October 4, 2012

SAVE THE DATE – Friday October 26, 2012 in the evening for Mile High CrossFit’s 2 year anniversary party! More details to come shortly!

For those doing or wanting to do the Competitors workouts, I promise I’ll get more information posted soon, sorry work has been busy this week. I would suggest you grab a WOD Book or spiral notebook to track what weights you used on the lifts and other strength work. Things will get repeated or ask you to use heavier weight than previous so its much easier if you write it down.

Strength – 1 and 1/4 Front Squat: 1X5 @ 60%, 1X4 @ 65%, 1X3 @ 70%, 1X3 @ 75%, rest 60 seconds

WOD
5-10-15-20
Pull Ups
Push Press (115/75)
5 Deadlifts after each round (255/185)

Cool Down:
9-6-3
Hip Extensions
Strict Toes 2 Bar