Athletes, we are getting a pre-order for WOD books. If you would like one, please add it to our retail sheet on the front desk or please get with Coach Mary so she can compile a list.
(509) 528-6544 or Mary@NSCrossFit.com
Also we will be closed this Saturday. We will be helping Habitat For Humanity build some homes for those who need them.
Strength:
Amateur
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Back Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench Press 3x5 @ 80% from previous 1RM
WOD:
For Max Load of:
Push Press
5-3-3-2-2-2-1-1-1
Note: take as long as you need to rest in between the reps. Also take your time with this 1RM of push press. You have all class to do this.
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