5-3-1 Back Squat – WOD for Friday January 17th

WORKOUT OF THE DAY
STRENGTH:
5-3-1 Back Squat

5 Reps at the first weight
3 reps at he second weight
AS MANY AS Possible at the third weight

Please make sure to tell the coach your reps on the last set.
WOD:
Fitness
Performance

21-15-9
PVC OHS
Goblet Squats
Pull Ups
JOSH
21 OHS
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up

15 Min Time Cap

 

Good Stuff to Read

 6 Common Causes of Knee Pain and How to Fix Them

Brain Freeze? Check your Omega 6/Omega 3

Thought for the Day:

“The first requirement of success is to show up.  The second is to make it clear you’re not leaving.”
– Robert Brault

Dish of the Day:

Garbage Stir Fry with Curried Cabbage

 

C.R.A.S.H.-B.CRASH B’s are coming!

The CRASH Bs are the World Championships for indoor rowing for a 2k distance. Anyone can participate regardless of their experience.

We’d like to put together a group to go down to participate and cheer at the CRASH B’s in Boston on February 16th.

Join in just for fun or to see how you stack up.  There are divisions for men & women, and master, senior and veteran classes.

If you are interested in participating email melissa@crossfitfullpotential.com or catch up with me at the gym.

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