Ryan is a newly certified Level 1 CF Trainer and has agreed to lead this Saturday’s WOD while everyone else is either at the beach WOD or in the Mud Run. Feel free to come out for the free Saturday class with Ryan!

Thursday AM/ Friday PM WOD
Strength
Push Press- 5/5/5/5/5
Weighted Strict Pullups – 5/5/3/3
METCON
Tabata row for 12 minutes.

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Wednesday AM and Thursday PM classes get a crack at Open WOD 11.6. It’s the last of 6 WODs that HQ came up with. Gotta say I’m glad it’s over after this! We can get back to our normal Saturday Team WODs after this Saturday! Why after this Saturday? Because we’re headed to the beach for a beach WOD with CFMB and CF Vengeance! It’s not too late to join us on the beach Saturday!

Strength
OHS- 5/5/5

METCON
Open WOD 11.6
3- Thrusters (100/60)
3- Pullups
6- Thrusters
6- Pullups
9- Thrusters
9- Pullups
Go up by 3 reps each cycle.
Go in this matter for 7 minutes, record total # of reps.

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I don’t know about you, but I think it felt kinda good today to hit some heavy, low rep front squats after the last 8 weeks of high rep back squats. Just knowing I didn’t have to squat for 20 straight was a relief in and of itself! For me, at least, weightlifting is as much of a mental game as a physical one. To get my mind where it needs to be, to get psyched up to do the weight, becomes a challenge all on it’s own at times. That’s where good lifting partners help out a ton, depending on the lift or WOD. I’m fortunate to have lifting partners like Beau, Dan, Old Man Rich and Shane that push me, that make me try to keep up with them (and beat them)! If you don’t have one (or in my case 3 or 4) get one. Watch your PRs soar and enjoy your lifting even more!

Tuesday’s WOD
DB Bench Press – 5/5/5/5/5
Then, collect at least 10 minutes in the bottom of your squat.

METCON
“Randy”
75- Power Snatches (75/55) for time.

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We just finished a grueling 8 week 20 rep back squat program. If you stuck with it, congrats! You’ve accomplished a HUGE undertaking. You, at the very least, should have back squated your OLD 5 rep max no less than 20 times! WOW! This is proof positive that you can accomplish ANYTHING!

We are taking the next 2 weeks as a de-loading time. If you didn’t complete the program, keep hitting it hard. The programming below is for you. After we de-load, we’ll start a 6 week program that will increase our strength with a 3 rep program. Low reps, heavy weight. Get ready!

Monday’s WOD
Front Squat – 5/5/5/5/5
4 attempts at max handstand hold

METCON
With 135# (95# women) walk 800M with the barbell on your back. For time.

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By now you should be 5# less than your 5rm and squating it 20 times. Feel good about that! If you’ve stuck with the program you’ve seen some great progress in your back squat. We’ll use the next 2 weeks to tone it down, focus on form and olympic lifting before we start the next 6 week cycle.

Thursday WOD
20 reps of back squat with 5# more than Monday

METCON
5 Rounds:
5- Deadlifts (315/185)
5- Box Jumps (24/20)

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