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

“Griff”
Complete for time:

Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

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FREE COMMUNITY WOD/FREE KICKBOXING CLASS

8:00 AM – 9:00 AM
Bring your friends and family for a free CrossFit workout at 8:00 AM or a free kickboxing class at 8:30 AM.
Please arrive  15 minutes early to sign a waiver if you haven’t before

OPEN GYM
8:00 AM – 9:00 AM
Please arrive by 8:30 AM
(Open to Current Athletes only)

The limited hours for Open Gym are due to most of our staff being in Yuma for the Throwdown.

DON’T FORGET!
Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the Month. Regularly priced at $100.

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