By request, we are adding a second day to our strength program.

_Poor form in the gym is caused by insuf ficient yelling.” -Mark Rippetoe (1)

We will complete ‘Strength WOD A’ on Saturdays as a group at the 8:45 AM class.

'Strength WOD B’ will be completed on your own during open gym.

Since the strength program is running separate from our CrossFit program, there will be days when movements overlap. When this happens, just skip the lift until the next session.

The Spring Strength GoogleDoc spreadsheet has been updated to reflect this second workout.

Please add your numbers there after you complete the work.

Strength WOD A
(To be completed on Saturdays at 8:45 AM)

Three rounds:
5 Back squat
5 Press
5 Pull up
5 Dip

Then, one round:
10 Deadlift

Add 2.5-10 LBS to your last training session.

Strength WOD B
(To be completed during open gym on Thursdays)

Three rounds:
5 Back squat
5 Bench press
5 Chin up

Five rounds:
3 Power cleans
15 Push ups

Add 2.5-10 LBS to your last training session.