Strength A1 - Deadlift -3 x 5 *deadstop on all reps *Take about 3-4 sets to build up to your heavy weight, then stay there [...]

REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!

Workout 10 min AMRAP 10 Wall balls (20/14) 10 Power cleans (135/95) 10 Sit ups with med ball **5 min rest, then** For time 40 [...]

CrossFit Open WOD 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over [...]

Strength 1 A1 - 2 Hang power snatch + 1 Overhead squat - Build to a heavy single of the complex A2 - Dip bar [...]

Workout 20 min AMRAP 500/400m row 12 Pistols/total, alt legs 15 Bodyweight* bench press *Load up the barbell equivalent to what you currently weigh. Scale [...]

Strength A1 - Deadlift -3-3-3-3* *All reps are deadstop   A2 - Frog pumps with DB -3 x 15   Workout 10 min AMRAP 10 [...]

Strength A1 - Back squat -5-5-3-3* *With a 1 sec pause at the bottom of each rep   A2 - Calf raises on a plate [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. *Gainz Club is cancelled this week* See you tomorrow! [...]

Strength A1 - Bench Press -5-5-3-3* *with 1 sec pause at top every rep, 1 sec pause at chest on first rep every set   [...]