CROSSFIT RIFLES: 20121015

Sunday, October 14, 2012

20121015

This week we will work on Endurance Mon, Wed, and Friday. Tues and Thursday will be strength days establishing PR's.

Monday

WOD#1

Row 500m
40 Air Squat
30 Sit-ups
20 Push-Ups
10 Pull-ups

WOD#2

5 Rounds

115/95#

15 Deadlift
12 Hang Clean
9 Front Squat
6 Push Press

Post Load and time

WOD#3

Row 1k

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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.