- Reminder barbell club is Saturday 7 am. Cost is 20$!
- It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
- We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
- Bring a Friend day is this Thursday! All classes are free to try!
When coach talks, you listen to what he has to say. Some really good stuff in here. Of course there is some swearing so be aware, but if you can handle it the listen is worth it.
Today we get to lift heavy, not much can get you stronger than putting some heavy weight on your back and squatting it over and over again. Make each set heavy, be aggressive when you stand that weight up, not ever got strong lifting heavy weights slow!
1. Back squat
5-4-3, 5-4-3, 5-4-3
*Wave style, get heavier each set