FRIDAY 160205

“Super Set Strength Day”

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Feet Elevated Ring Row 10, 7, 5, 3 (30′ / 20′ Box & Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Bench Press (See Note Below)
1 Set of Maximum Repetition Ring Row

Note: On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the Ring Row, there is a 3 second descent from the top position. Following the Tempo, Athletes will complete 1 set of Maximum Repetition Bench Press with with either 50%, 75% or 100% of their bodyweight, and 1 set of Maximum Repetition Ring Rows. Compare todays effort to January 7, 2016, and set a new record!


Omar – 16 Pull-ups following 45 Kettlebell Thrusters!


Satvana Yoga Update

Satvana Yoga will be adding a “Power Hour” Yoga class to their schedule which will take place on Tuesday and Thursday from 12:00 PM to 1:00 PM. For Athletes already training on Monday, Wednesday and Fridays at 12:00 PM, this is the perfect addition to your training schedule. Please stay posted for the start date of this new class. Reminder that the Tuesday and Thursday CrossFit Amundson Yoga class is now at Satvana Yoga from 6:15 PM to 7:30 PM, allowing for a complete 75 minute practice. We look forward to seeing you, “On The Mat!”


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