CROSSFIT RIFLES: 20121009

Monday, October 8, 2012

20121009

WOD#1

Row 2k

WOD#2

5x3 Strict Press
5x5 Push Press
5x7 Push Jerk

Use the same weight for each lift. This should be your 5RM for strict press.

i.e. Use 135# for SP, PP, & PJ.

WOD#3

Stretch for 10 min.

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Common Questions

Does CrossFit Rifles have open gym times?

CFR doesnt have set open hours, however, you will find someone working out throughout the day. Feel free to drop in and work out. If you want to arrange a time to work out, get someone from SOI to sponsor you.

What is my working weight?

Your working weight is 90% of 1RM. This also depends on what your goals are. Ask the CFR staff and we can help program a work-out to fit your goals.

Is coaching available?

Yes and it's highly recommended. If you need coaching or an introduction to CrossFit, please email us and we can coordinate an on-ramp/coaching time. A great opportunity to meet the family and get an introduction is during the open wives session.