Ring Dip Progression: Rest Day

Today we start the Wendler 5-3-1 Strength Series for the Deadlift and Bench Press. If you were not able to find your 1 Repetition Maximum for these lifts last week, you will need to determine your records at the beginning of class. The Wendler system will be briefed at the beginning of class. The strength gains we observed last year during the Wendler series were incredible. We anticipate even bigger gains this series due to the combination of the Pull-up and Ring Dip progressions.

Wendler 5-3-1 Strength Series (Week 1)
Bench Press

Note: “Extra Credit” will be the development of Handstand Walking and Holds.

Infant Swim Resource Graduation is Today!


CrossFit For Hope supports Infant Swim Resource, an international organization teaching children to save themselves in the water. Just as CrossFit helps adults and children take control of their health over the long-term, ISR helps infants and toddlers save themselves when risk becomes acute. To learn more about this relationship and to see ISR in action, join us tonight for the graduation of the children who have participated in the CrossFit ISR project in Santa Cruz. Graduation is tonight at 6:30 PM at Hotel Paradox in Santa Cruz. We look forward to seeing you there!


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