/var/www/html/wp-content/themes/Divi/single.php Reminder about the the new schedule | CrossFit of Fremont


Hi all! Just a reminder that tomorrow is the start of our new schedule, with bootcamp being shifted back to 5:30pm and CrossFit will now be offered at 6:30 and 7:30, rather than 7pm. See below:

Bootcamp: 5am and 5:30pm

Crossfit: 6:15am, Noon, 4:30, 6:30 & 7:30pm

Monday July 26th

Weightlifting
Back Rack Lunge (Double Progression Week 4 “DELOAD”)
5 Reps on EACH leg
superset with;
6 Lateral Barbell Lunges on EACH leg
Rest 2min. Repeat For 3 Total Sets.Set 1 Lunges: 40% of heaviest
Set 2 Lunges: 50% of heaviest
Set 3 Lunges: 60% of heaviest

*Those percentages are going off of the heaviest set  you completed this month. The lateral lunges should be around the same %, but based off effort.

Lateral Barbell Lunges:
https://www.youtube.com/watch?v=v8DxqlcxQSg

Metcon
The Chief  (AMRAP – Rounds and Reps)
3min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air SquatsRest 1min. Repeat For 5 Total Rounds.

Start where you left off each round so that it’s easier to keep score.