25 Aug 17

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 
HBBS (week 2, day 4)
10@60 8@70 8@75 8@80%
Metcon (Time)
“FARGO”
500m Row
Then
21-15-9
Deadlifts (225,155)
Burpees over the bar
Then
500m Row
Competitors
Metcon (No Measure)
STRENGTH:
A1) Back squat: 60%x 10 reps, 70%x 8 reps, 75%x 8 reps, 80%x 8 reps.

A2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.
*Rest 2 minutes between sets.

B. METCON
500m Row
Then
21-15-9
Deadlifts (225,155)
Burpees over the bar
Then
500m Row.

C. CORE/ACCESSORY
6 rounds:
50ft Overhead YOKE carry
Work up to Heavy but not Max
Rest  :90-2:00 Between Sets

 

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