Anniversary Party
Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM (TONIGT!). Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!
Strength:
A. Bench Press:
- 3 @ 80% TM
- 3 @ 85%
- 3+ @ 90%
B. Deadlift
- 3 @ 80% TM
- 3 @ 85%
- 3+ @ 90%
Conditioning (Competition):
For Time:
- 1000m Row, 800m Run, or 50 Cal Bike
- 30 OHS (95/65)
- 12 Muscle Ups
Optional Strength Work:
(before or after class)
Back Squat @ 75% TM: Perform 35 reps in as few sets as possible (Pause for 5 secs at the bottom of the 1st rep of each set)
Mobility:
A. Static Stretch for Ankle: 1-3 mins each leg
B. Foam Roll for Ankle Mobility: 1-3 mins each leg