Wednesday, January 22nd

Chaos In The Capital This Weekend!

CrossFit Kids Kids returns February 13. We are capping this program to 10 kids so don’t wait to sign up! Email for more info.

A) Every 2 1/2 minutes, for 3 sets:
Push Press x 5 reps
Set 1: 5 reps @ 50%
Set 2: 5 reps @ 60%
Set 3: 5 reps @ 70%

Reps should be smooth and focus on nailing form.
Perform 35 double under after each set. 

We’re focusing on form. We hit a max last week, so this is the time to reel in any of those “scrappy” tendencies under heavy weight and:
-keep your heels DOWN through the dip
-be patient to press through (more legs than arms)
-Push PRESS instead of your tendency to jerk

B) “Mono Madness”
4 Rounds for Time:
500m row
rest 3 minutes 

Score is total time with rest included

You’ll want to leave enough in the tank to not dog rounds 3 and 4. Try to keep the row within about 15 seconds of your PR time. (i.e. if your 500m PR is 1:45, keep it under 2:00, every round)

Simple. Go. Rest. Repeat.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531