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Training for Monday, January 12th

Group Circle/Warm-Up Strength 15 minutes to complete Back squat: 5×3 @ 75% (to calculate the 75%, use your 1RM number from last week) Skill KB Snatch (10 minutes) Workout of

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Training for January, 10 2015

Group Circle/Warm Up Partner Workout of the Day: 20 minute AMRAP of Partner Alternating Rounds: 6 Hang Cleans (135/95) 5 slam balls 4 push up on the barbell *this is

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Training for January 9, 2015

CFWS Group Circle/ Warm-Up Strength: 20 minutes to establish Max Clean Workout of the Day: From ground with the same bar 135/95 7 Rounds for Time: 3 Push Press 6

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Training for January 8, 2015

CFWS Group Circle/Warm Up Strength: 20 minutes to establish 1RM Press Workout of the Day: 4 Rounds for Time: 50 Double Unders/150 Single Unders 14 Front Rack Step-Ups (115/75#) (20/16″)

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Training for January 7, 2015

Group Circle/Warm Up Skill: 15 minutes to establish Max Box Jumps (this means DO NOT STOP, as soon as you stop to break, you are done!) Max Pull ups (any

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Training for January 6, 2015

CFWS Group Circle/Warm Up Strength: 20 minutes to establish 1RM Deadlift Skill: 5 minutes to complete 4 x Max Effort L-Hang from Pull-Up Bar/Rings Workout of the Day: 4 min

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January 5, 2015

Group Circle/Warm Up Strength: 20 minutes to establish 1RM Back Squat Skill: Tabata handstand hold (4 mins total) Workout of the Day: 21-15-9 OH Walking Lunges (45/25) Pull ups/Strict Banded

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Upcoming Holiday Schedule

The upcoming holiday schedule is as follows and is open to ALL LEVELS: December 24th – Last class is at 12pm December 25th – NO CLASSES December 26th – 8am,

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Muscles for Marysville

Muscles for Marysville is an event this Saturday at Crossfit Marysville is to bring the community back together after Friday’s tragic shooting. Every penny that is brought in will go

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