Drop it like a squat!

Happy Monday everybody! 

 

I hope that you all had a great weekend, I know I had a great time watching the Colts win last night! I am pretty sure that they are going to win the super bowl this year so if any of you want to place your bets about next weeks game, get em to me soon. 

 

In other news, this week at the box we will be continuing our back squat programming so make sure you come ready to work! If you were here last Monday then you should have your numbers to give you an idea of where to start today. We want you try and lift more weight but make sure that it is NO MORE than 5 lbs. heavier than what you hit last week. Our goal is long term strength, we are not trying to add 20 lbs. to your 5RM in one week.

 

I would also like to give you a warning about the theme of the rest of this weeks posts. As many of you know, the CrossFit Open will soon be upon us! If you have no idea what I am talking about then a great place to start would be HERE! I will trickle down more info to you about the open as the week goes on. I don't want it to be system overload. Personally I would like to see each and every one of you participate in it in one capacity or another. 

 

WOD- 14 min AMRAP

 

10 Weighted Pushups (45/25)

15 Jumping Pullups (bar is 6" above reach)

 

P.S. If any of you have friends that SERIOUSLY would like to join our community, make sure that they sign up for next weeks 1.0 session ASAP. Spaces are closing up extremely quickly. See you all at 7VCF HQ!

 


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PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
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Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am