This week we start prepping for our new strength cycle. We will be focusing on the push press and front squat. Today's MWod video gives us three shoulder exercises that help with pressing and the front rack position. All things we will be doing this week. Take some time to get into these positions and make sure you are taking care of your body. Make no mistake, CrossFit is hard, and you need to be adequately prepared to do what we have programmed for you.
Push Press 5 x 5
If you know your one rep max, increase weight across the sets so that you finish at 80%. If you don't know your one rep max, no worries, you'll increase weight until it gets hard to finish the last two reps of your last set.
Four Rounds for Time
20 Overhead weighted walking lunges 45/35
10 Seated twists 45/35
The Row'd Royalty competition starts this week. We have 13 people competing! Would you like to join us? We'll be doing the workouts together for the next 4 Fridays at 6:30pm. This is a free class if you're signed up for the competition. If you've been wanting to increase your weekly CrossFit workouts, this is a great way to do it. Register for the competition here. Registration is $13 for the 4 week competition.
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!