Happy Birthday Mark Howard!!!
Announcements
Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…
https://goo.gl/forms/uGYzePdtw9yyu3N23
Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more information and to get signed up…
https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018
CrossFit Feral – NW – CrossFit
– Strength: Final week of back squats with the goal of performing 3 singles at 90% of your 1RM. Even if these feel easier than 90% stick to your current numbers and work on perfect reps.
– Metcon: Today’s metcon has multiple components to tax the posterior chain and aerobic system. Effort should be 100%
Warm-up
Warm-up (No Measure)
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength
Back Squat (3 x 3 @85%, 3 x 1 @90%)
Rest ~2:00 between sets
Metcon
Metcon (4 Rounds for reps)
EMOM 20:
Minute 1: 100 Ft. Front Rack Carry (53s, 35s)
Minute 2: 15 Russian Swings (70, 53)
Minute 3: 5 High Box Jumps (30, 24)
Minute 4: 15 Ball Slams (30, 20)
Rx+:(Band Resisted Swings) (36, 20)
L3: (53, 35) (24, 20)
L2: (45, 30) (20, 15)
L1: (35, 25) (20, 15 Alt. Step-ups)
*Alternate Options
– Ball Slams = Weighted Sit-ups
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