Monday, October 1st

OHS 8-8-8-8@75% 1RM

then,

500m Ski Erg Buy In, then

3 Rounds of:

9-Hang Power Snatch (115/75

12-OHS

15-T2B

For time.

*This Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members throughout the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesn’t exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Sunday, September 30th

Rest Day.

*Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members throughout the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesn’t exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Saturday, September 29th

Shoulder Press 8-8-8-8@75% 1RM

Strict Chin Ups 8-8-8-8

then,

20:00 AMRAP of:

200M Run

20 Pushups

20 Ring Rows

20 KBS (53/35)

*Join us today at NuLu Fest just a block up on Market Street!  NuLe Fest starts at 11:00am so get in class first then head to NuLu.  There will be live music, stuff for the kids, food etc.

*Next Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members through the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesnt exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Friday, September 28th

Back Squat 8-8-8-8@75% 1RM

DB Stiff Leg Deadlifts 8-8-8-8

then,

50-Double Unders

50-Situps

10-Barbell Back Rack Lunges (135/95, out of rack)

40-Double Unders

40-Situps

10-Barbell Back Rack Lunges

30, 30, 10

20, 20, 10

10, 10, 10

for time.

*Join us this Saturday at NuLu Fest just a block up on Market Street!  NuLe Fest starts at 11:00am so get in class first then head to NuLu.  There will be live music, stuff for the kids, food etc.

*Next Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members through the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesnt exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Thursday, September 27th

Last day of Test Week

Jerk (push or split) 1-1-1-1-1 to 1RM

Band Pull Aparts 10-10-10-10-10

then,

4 Rounds for time of:

5-S2OH (155/105)

10-Burpees

200ft Shuttle Run

Rest 1:00

*compare to 12/17/17

*Join us this Saturday at NuLu Fest just a block up on Market Street!  NuLe Fest starts at 11:00am so get in class first then head to NuLu.  There will be live music, stuff for the kids, food etc.

*Next Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members through the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesnt exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Wednesday, September 26th

Rest Day. (Missed a test day? Make it up today!)

*Join us this Saturday at NuLu Fest just a block up on Market Street!  NuLe Fest starts at 11:00am so get in class first then head to NuLu.

*Next Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members through the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesnt exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Monday, September 24th

Test Week

Max Height Box Jump 1-1-1-1-1 to 1RM

Deadlift 1-1-1-1-1 to 1RM

then,

21-15-9-6-3 reps each of:

Deadlifts (225/155)

Box Jumps (30/24)

*compare to 10/25/16

Bonus Tests: 

A. 50 Calorie Bike for time.

B. 75 Calorie Ski Erg for time.