Monday

This is Marcie's last week at CFU :( 

We are really going to miss you!!!!

Marcie has been with us for quite a while now…but as the military goes they

are shipping her and Bryan to a new duty station. Please come and visit us anytime :) 

Good luck with your CrossFit journey, life as a mommy and military wife duties in a new place.

We hope that you can find a new CrossFit home just as awesome as us :D :D

Give Bryan our best, too!! 

Here we go, week 1, day 1 of the squat cycle we will be following for the next 12 weeks.
For the next 5 weeks, during the CrossFit open, we will squat Monday's and Wednesday's. Friday's we will be doing the CrossFit Open WOD's that are announced every Thursday night at 8pm for the next 5 weeks.
Once the open is over we will switch up the squat days to Monday's and Friday's.
If you don't have one yet, I recommend getting a weight lifting belt. The velcro ones work perfect!
I also suggest to wear your more flat pair of shoes that you own, unless you have weight lifting shoes. Otherwise wear a pair of socks you don't mind getting a little dirty and squatting shoe-less. With all the squatting we will be doing you do NOT want to be wearing thick, squishy running shoes. If you do I can already tell you that your knees will start to hurt. Let's keep our knees healthy!

If you want to PRINT OFF <---click there the 12 week program. It's an excel sheet and at the top you type in your 1RM back and front squat and it will input all of the %'s for you for all 12 weeks! Just print it off when you finish and bring it to the gym for our squat days and it will save you a lot of time :)

Day #1/Week #1
Back Squats
60% x 10
70% x 8
75% x 6
80% x 4

Front Squats
60% x 5
70% x 5
70% x 5
70% x 5

7 min AMRAP:
5 KB Swings 32/24KG
7 Push Ups

*on our squat days we will have very short, intense WODs. Remember, the shorter they are the harder you should work. Move fast, work hard. Make it the worst 7 minutes of your life….the rest of the day will be a breeze :)