Calendar Tuesday September 2, 2014

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Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Class Schedule

  • 5:30am
  • 10:00am
  • 3:30pm
  • 4:30pm
  • 5:30pm
  • 6:30pm (+Weightlifting + Endurance)
  • Sign Up »

Workout of the Day

1) Multiply your back squat 1RM by 20 for your total poundage that you'll squat today.

Squat your total poundage using whatever combination of sets and reps you choose.

Ex: max squat = 400 lb. 1RM x 20 = 8,000 lb. total poundage
Options to accumulate 8,000 lb. are:
400 lb. x 1 x 20 (20 sets of 1 rep)
350 lb. x 2 x 12 (12 sets of 2 reps)
300 lb. x 3 x 9 (9 sets of 3 reps)
250 lb. x 4 x 8 (8 sets of 4 reps or 4 sets of 8 reps) etc.

To calulate your loads and reps, choose a working weight you'd like to squat, and divide your total poundage by your working weight. This will give you the total number of reps you need to complete at that weight. You can break those reps up into as many sets as you wish. Do some math before you train today and come in with a plan.

2) For Time:
400m run
40 air squats
400m run
40 air squats
400m run
40 air squats
400m run

Have you added your plans to the CFV Goals Board yet?  What are you waiting for?  Even Myles has one up there!  If you’re not sure what to strive for or need some help defining or refining a realistic goal, talk to a coach about it today!  Once your goal is down on paper and up on the board, tell your friends and together we’ll check in regularly to help you make them happen!

4 Comments

 
Endurance

September 2, 2014
6:40 am

Endurance Today
4 rounds of
Baseline

Row 500
40 squats
30 Sit ups
20 push ups
10 Pull ups

After a warm up the WOD will start relatively early and the remained of the class should be used for mobility.

On Thursday we have been invited to the ROC Ridgefield’s Obstacle Course!! We will meet At the ROC. 6:15-6:30ish I’ll post the links more details to follow- Anyone and everyone wanted to try Obstacle Course Racing (OCR) should join endurance on Thursday!

https://www.facebook.com/obstaclefitness/photos_stream?ref=page_internal

http://www.roc-hardfitness.com/home.html

Myles

September 2, 2014
8:21 am

Haiiii Guyz.

Erin P.

September 2, 2014
8:28 am

Yay for the goals board! I love it!

Megan

September 2, 2014
2:32 pm

I’m so happy that we have that goals board! Time to keep everyone accountable.