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