Announcements:
- 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th! CLICK HERE
- BLACK FRIDAY GIFT CARDS!! Give the gift of fitness! CLICK HERE
- 2014 COACHES SURVEYS!!! PLEASE FILL THESE OUT! CLICK HERE
- HOODIE PREORDER ENDS SUNDAY NIGHT!! CLICK HERE
- YOGA! WOMENS CLASS! KB CLASS! All start this week! CLICK HERE
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Strict Press: 3×3
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
WOD
4 Squat Snatches (95/65)
2 Rounds of “Cindy”
5 Rounds for time