Weightlifting for everyone

Gluten Closure

Today is the last day.  Please comment on how you’ve participated or not in Gluten Free January.

Sugar Free Feb

• Sugar Free February = 28 days without consuming refined sugar
• The above CrossFit Gotham T-shirt (brought to the cage by SB) will be raffled off to someone who completes the Sugar Free February Goal setting sheet.  These goal setting sheets will be in the cage all month, but only those who complete them and bring them in by Wednesday at the end of the day will be eligible for the prize.

Weekly Warm-Up

• 10 Spider lunge steps
• 10 air squats
• 10 jumping squats
• 10 burpee jumping pull-ups (no bands)
• 10 ring dips / muscle-up attempts

CF Strength

This is the 5/3/1 week that this Wendler 5/3/1 program is named after.

• Squat
  • 75% x 5
  • 85% x 3
  • 95% x 1+

• 4  rounds for time with 2 minutes rest between efforts (record 4 rounds individually
  • 1 Prowler shuttle (4 lengths of the cage) 50#/just prowler
  • 50 Kettlebell snatch (25 each arm) 35/25#

WoD

• Clean 3-2-2-1-1-1

• 5 rounds:
  • 7 squat cleans / Modify to hang squat clean if still learning technique
  • 7 wall climbs (starting in the bottom of a push-up position, walk feet up the wall and hands towards the base of the wall/ 7 HSPU progressions if you can’t support in a belly to wall position)
  • 7 ring rows