January 30, 2014

Warm up: 5 minutes

Max KB Swings (#55/35)

Get as many as you can. These are American KB swings, so get them high!

Strengthcon: 23 minutes

Take 10 minutes to find your 3 rep max back squat

5x5

70% of 1RM Back Squats (Full range of motion!!!)

5x5

70% of 1RM Deadlift

These aren't supersets, finish backsquats before moving on to deadlifts!

Metcon : 22 minute cap

4 rounds

30 Toes 2 bar

20 burpees

10 pistols

Annoucements:

I'm sure most of you have heard of Kevin Ogar by now. If not, he is a CrossFit athlete from Englewood who was severely injured during a CrossFit competition earlier this month. On Saturday, CrossFit 719 is hosting a fundraiser and special WOD starting at 8am. One of the most important aspects of CrossFit is community,so we highly encourage that you guys show your support for a fellow CrossFit athlete! Although we are welcoming guests at Pick It Up this Saturday, we would love to have some of our athletes represent us during the earlier heats at 719. We have a longstanding commitment this Saturday morning, but we are hoping to get down to 719 as early as we can!