MONDAY

Monday February 11th a new strength cycle for our strength class begins. If overall strength gains are your goal, this class/program will allow you to accomplish that at a faster rate than our regular CrossFit class. Each session is 1 hour and 15 minutes. If time is an issue and you can’t stay past an hour, no problem, there is a slight shorter version. There will be an option for 3 days of work to mix in with your regular CrossFit or LeanFit classes. A 5 day option will be available as well if you are real serious about making the strength gains.
A day will look as follows

WARM UP
Gets you prepped for the days work

MAIN LIFT
A power lift to build absolute strength

SECONDARY
A movement to complement the main lift

ACCESSORY SUPERSET
MOST IMPORTANT PART! The accessories will build up imbalances, weak points, prevent injuries, and help build lean muscle.

ACCESSORY CARDIO
One last accessory movement put into a crossfit/HIIT style workout to build those lungs while we get you strong.

SEE LUKE FOR MORE INFO OR IF YOU HAVE ANY QUESTION ON HOW TO MAKE THIS WORK WITH YOUR GOALS.

WOD
(5 rounds)
1:00 DB bench Press
1:00 pullups
REST 1:00

REST 5:00

(8 rounds)
:20 sec max reps
hang DB snatch, right arm
:10 sec rest
:20 sec max reps
hang DB snatch, left arm
:10 sec rest