Athletes,

As we start this New Year we are going to slightly change perspective and the sky is the limit.  Coaches are going to be pushing you a little further in regards to form.  The 2017 CrossFit Open is right around the corner and you are going to do it!

We will be focusing on movements and generally used weights that you will see in the Open.  Coaches will ensure that you are moving correctly as we will want to minimize the amount of no reps you receive.

With that we are also going to baseline our lifts!  We need to see where we are at before we can have a good plan of seeing where we need to go.  With that being said this week will have 1 rep maxes programmed for your pleasure.

Jared – ACF

A. Warmup
3 Slow Rounds
5 x Bottom up Squats
7 x Goodmornings w/barbell
10 x Hip Extensions/GHD

B. SWOD
CrossFit Total I
1RM Backsquat
1RM Press
1RM Deadlift