Steve “The Meat Man” will be at CFD Lakeview around 10:15a to drop off the meat shares. All you have to do is stop in between 10:15a and 1p to pick it up. Your name will be on your bag in the freezer that is in the office. Just pick it up and cross your name off the list. Have a meaty weekend to all of you and get ready to PR in life.
PS – If you can not pick up your meat Saturday stop in any time we have classes as soon as you can Sunday or Monday.
Schedule of events for the day:
Team WODs @ 8a, 10a & 11a
Powerlifting WOD @ 9a
Olympic WOD @ 12p
Team WOD Details:
Powerlifting WOD Details:
Part 1 – 5 x 5 Back Squat Session 2 (55% of 1RM + 5 to 10lbs)
Note 1) If this is your first time doing this piece than start at 55% of your 1 rep max BS.
Note 2) If this is your 2nd doing this piece then add 5 or 10lbs to your 55% 1 rep max BS or add 5 to 10lbs to the weight that you used last week.
Part 2 – Snatch Grip Deadlift
9 Reps, 7 Reps, 5 Reps, 3 Reps, 3 Reps, 3 Reps
** Add weight when you can, wide grip, move tight, no rounded backs.
** Low back strength piece and DL work at the same time.
** Weights will not be as heavy as a typical DL day.
** If you have a hard time taking a heavy DL off the ground this movement can help you.
Part 3 – CrossFit Football Style WOD
(We will be doing these every week for a while, short and heavy)
4 Rounds for time of:
Push Press x 5
Push Up x 10
Pull Up x 15
Note: Push Press weight
L1 – Bodyweight
L2 – 80% of BW
L3 – 60% of BW