August 29th, Tuesday

August 29, 2017 By Winston Thompson

8am, Noon, 4:30(open gym) 5:30, and 6:30pm

Extra Reading

Best foam roller exercises for Office workers

Shoulder Press (3x3x3+)

70, 80, and 90%

CrossFit WOD (AMRAP – Rounds)

10 Minutes
5 Box Jumps 30″
3 Cleans 185/115

August 28th, Monday

August 28, 2017 By Winston Thompson

6 and 7am, NO 8am Today, Noon, 4:30. 5:30, and 6:30pm

Extra Reading

Pre-Workout Coffee

Front Squat (3x3x3x3)

70%

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

August 25th, Friday

August 24, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

You can’t trust all before and after photos

CrossFit WOD(AMRAP – Rounds)

20 Minutes
10 Bench Press 3/4 Body Weight
7 Ring Dips
7 Chest to Bar Pull ups
Row 250 or run 200m