Thursday
WOD 

PART 1: Wendler 5-3-1
Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” onerepmax.Set#2is5reps@75%. Set#3is5reps(ormore) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” onerepmax. Set#2is3reps@80%.Set#3is3reps(ormore) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. Set#2is3repsat85%. Set#3is1rep(ormore)@ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” onerepmax.Set#2is5reps@75%. Set#3is5reps(ormore) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” onerepmax. Set#2is3reps@80%.Set#3is3reps(ormore) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. Set#2is3repsat85%. Set#3is1rep(ormore)@ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

PART 2: WOD

400 Meter Farmers Walk for Weight

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September Specials! 

– Take $5 off next months fees for every Referral to CrossFit Imperial Valley you make.
– 20% off Fundamentals (Regularly priced at $100).

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NEW CrossFit Kids classes starting soon!

Due to limited Labor Day Schedule, CrossFit Kids classes will begin on Wednesday, September 5, 2012.
These will be on going classes throughout the year.

CFIV Pre-School, ages: 4-7. From 3:30 pm – 4:00 pm, Mondays & Wednesdays, $25 a Month.
CFIV Kids, ages: 8-12. From 4:00 pm – 4:45 pm, Mondays, Wednesdays & Fridays, $45 a Month.
CFIV Teens, ages: 13-17. From 6:00 am – 7:00 am, Mondays, Wednesdays & Fridays, $50 a Month.

For more information call us at 760.355.1900 or email the front desk at customerservice@crossfitimperialvalley.com