MONDAY

Have you ever set goals in your life whether it be at work, or family or … CrossFit??? Me, personally, I have always had goals at CrossFit, but have never really actually documented them. With that said, I’m excited that Joe G has come up with a goals notebook that is open to anyone who wants to pick dates to achieve three goals. What kind of goals? It can be anything. Maybe getting one double under, hitting 300 pound clean and jerk, losing 10 pounds, or sub 3:00 Fran time. You get it?? It can be anything!! You will have to pick three goals and the date you want to achieve them as well as keep track of the dates of when you practiced/trained and progress you make in those days. Come see me for further details. I highly encourage you all to participate.

STRENGTH:

back squat

5 x 2

perform 3 warm up sets before starting 5 sets of 2 reps of same weight

CrossFit WOD:

amrap 18 min:

75 du’s L1 singles

20 wall balls 20#/10″ 14#/9″ L1 12#/8# 8′

15 box jumps 24″/20″ RX+ 30″/24″ L1 14″