Blog Search

July 26, 2012 — CrossFit

By: 0

Workout of the Day



Take 20 minutes to work up to your 3-RM Deadlift (with PERFECT posture and mechanics) across 5-6 sets.  It’s important to know what you’re capable of with proper form, not that you’re willing to injure yourself.

Rest 2-3 minutes between sets, and record your scores.  Please be sure to NOTE your 3-RM here, as programming in the future will be calculated as a percentage of this number.



“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)


We will be ordering logbooks soon and encouraging you all to keep track of your progress through our programming.  Having your results logged highlights your strengths and weaknesses (areas to focus on – a.k.a. your Goats) and also provides you with valuable feedback as to how much you’re progressing or where you’re stagnating.  In the meantime, however, please…


Post loads and time to comments.  Having them stored here will be a useful way to look back at our programming to see what you’ve done. 

Comments: 0

Write a Reply or Comment

Your email address will not be published.