Veteran’s Day!
10:00a-12:00p Open Gym
4:00p-6:00p Open Gym/Weightlifting
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CrossFit:
For load:
Back Squat 8-8-8-8
(rest as needed)
For load:
Press 8-8-8-8
(rest as needed)
For load:
Deadlift 8-8-8-8 (T&G)
(rest as needed)
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CrossFit Competitor
6 rounds for time:
1000m Row
(rest while your partner rows)
PNF Stretch
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Weightlifting
Back Squat
80% 2×3
85% 2×2
90% 2×2
High Pull Snatch:(based 1RM snatch)
80% 3×3
85% 3×2
Deadlift
85% 3×3
90% 2×2
Tabata
Dips/Sit-ups
“We sleep safely in our beds because rough men stand ready in the night to visit violence on those who would harm us.”
~George Orwell
