Monday November 2nd
Workout of the day
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
We will be adding the bench press to the “CFT” today. We will be starting our new strength bias program next Monday, the 9th. You will need to have a 1 rep max in each of the 4 lifts to participate in the program. So please make every effort to make it in today and perform this workout.
This can be a long workout so get in a few minutes early, start your warm up and look to pair up with someone of similar strength and/or size. Move efficiently allowing yourself adequate rest between efforts – but don’t lollygag, if you do you’re a lollygager.
After your general warm up, you will perform the 4 lifts in the following order:
- Bench Press
For each lift I suggest a rep scheme of: 5-3-2-1-1-1
Any guesses on who this guy is? I almost didn't recognize him when I saw him standing there the other day. I'll give you a hint; he's lost 30lbs since joining CFSS on August 11th and he gives 110% every time he walks through the door. Looking good my man! Keep up the hard work and stay committed.
***Upcoming On Ramp classes***
On Ramp #13 Mon/Wed/Fri @ 10:00 AM, starts Nov 9th (only 3 slots left)
On Ramp #14 Mon/Wed/Fri @ 7:30 PM, starts Nov 9th (5 slots left)
On Ramp classes meet 3 times per week for 3 weeks.
On Ramp classes fill fast! Call or email us to reserve your spot.
Remember, the On Ramp classes are where it all begins. During the On Ramp classes you will learn mechanics and consistency as we gradually build on the intensity. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!