CrossFit – Wed, Sep 27Open Gym!Today is open gym! Use this day as a make-up day for juggernaut if you missed the Deadlift or Shoulder Press or can’t make it tomorrow for the Back Squat.For Time: (Time)5 Rounds5 Pullups10 Pushups15 Air Squatsthen 30/21 Cals...
CrossFit – Tue, Sep 26Reminder:Please sign into class at least an hour in advance before coming to class. If possible, sign-in the night before.Shoulder Press (Weight)Opt.1 -Jugg- 5×8 @ 65% of your new T1RMOpt. 2 -Build- 10 Min EMOM 3 reps @ 60% of 1RM Opt....
CrossFit – Mon, Sep 25Juggernaut Week 4Last week we tested our 10 rep maxes for the 3 main lifts. Adjust your Training 1 Rep Max accordingly. If you missed any of the tests you can just adjust your T1RM to 92.5% or test during Open Gym.Deadlift (Weight)Opt.1...
CrossFit – Sat, Sep 23Saturday ScheduleNormal classes tomorrow at Ironside.If you are running the 5k tomorrow, we will be meeting at 8:30 before the race starts at the YMCA in Lebanon.
CrossFit – Fri, Sep 22Juggernaut Make-up DayIf you missed the Deadlift/Shoulder Press/Back Squat or Bench Press you may use this day to make up the lift.If you are all caught up you can do the Push-Press or accessory option.This is not open gym for the 6am and...
CrossFit – Thu, Sep 21Back Squat (Weight)Opt. 1 -Jugg- 50%x5, 60%x3, 70%x1, 75% x AMRAPOpt. 2 -Build- Pyramid 70%x5, 75%x5, 80%x5, then downOpt. 3 -Accessory Work-Sub back Squat for Front Squat-Juggernaut Notes-This week we will be performing a Max-Effort at 75%...
