Wednesday 19.10.2016


A note on programming: I've changed up the programming a bit in an effort to help everyone achieve their longterm health and fitness goals. If you're not sure which program you should be following ask yourself this "What are my health and fitness goals?"

The Rx'd program is designed to help you live a more productive life. Rx is for those whose goal is to live an active life and one day have and keep up with your grandkids. In my opinion the majority of your members should be following (or striving to get to) the Rx'd program. The L1 and Scaled programs are stepping stones to help you get there. CompTrain is for people with a different set of goals. This is intended for those who see CrossFit as a competitive sport and are training specifically to improve their performance in the sport. - Coach JT

L1) 15-12-9

Row for Calories

Wallballs

Scaled) 12-9-6

Row for Calories

Thrusters (75/55)

Directly into:

9-6-3

Barbell Burpees

Overhead Squats (75/55)

Rx) for time:

21-15-9

Row for Calories

Thrusters (95/65)

Directly into:

300/200/100 m Run

15-12-9 Hang Squat Clean (95/65)

Directly into:

12-9-6

Barbell Burpees

Overhead Squat (95/65)

CompTrain) 1) Hang Squat Clean, 3x3 at 70%

2) Front Squat, 3 at 82%

1 at 88%

3 at 82%

1 at 90%

3 at 82%

1 at 93%

3) Rx'd Workout


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