3 Jul 17

** ANNOUNCEMENTS **

Our 6th annual Summer Bash will be 8 Jul 17!!! Everyone is welcome! Members, spouses, mates, children, etc. lol

We MOVED!!!

Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol)
When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building.
Right before you hit the building, take a left at the CROSSFIT sign.
This is our parking lot.

Fitness
Performance
Back Squat (Find your 3 rep max.)
Low Bar Back Squat
Metcon (Time)
“Bell”
3 rounds for time of:
21 deadlifts (185,120)
15 pull-ups
9 Front Squats (185,120)

15 Minute Cap
Scale Appropriately to finish

Competitors
Metcon (No Measure)
A. STRENGTH
Low Bar Back Squat
Find your 3 rep max.

B. HYPERTROPHY
Bulgarian DB 1 leg squats (back leg on bench)
3 x 8-10 reps – each leg – add weight each set – last set should be to failure – use DB or KB’s

C. WORKOUT OF THE DAY
“Bell”
3 rounds for time of:
21 deadlifts (185,120)
15 pull-ups
9 Front Squats (185,120)

D. ACCESSORY
Weighted Back Extensions 4×15
add weight each set

 

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