Main – CrossFit Group WOD
Hope everyone had a great weekend! Special shout out to RPCF tribe members, Viki, Lainey, Jon, and Mike for their amazing performance this weekend at the Winter Challenge. We’re all extremely proud of you!!
Reminder – tomorrow is a holiday and we have limited hours in effect. Only 9am and Noon.
Reminder – Andrea Bath, RHN is starting a group nutrition coaching program on Satuday’s at 8am. Please sign the sheet in the gym if you are wanting to attend.
As the title implies, today is the first of a series of max effort mondays. For the next 6 weeks we will be doing 5RM Squats as the strength on Mondays. Please keep your form in check, today is a testing day not a PR day. Look to add 5-10lbs on your 5RM each week.
Farmers Walk/Box Step/ (No Measure)
200m Farmer walk….
10 one leg box step or pistol…
10 glute bridge….
6 brid dog holds…
10 one leg deadlifts…
20 banded good mornings
Back Squat (5,5,5,5)
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#