Friday, December 21, 2012

Todays WOD is in honor of Victoria Soto

This heroic teacher died defending her school children.  Please remember as you put your all into this workout today that she died, making the ultimate sacrifice.  She cut her life short so others could live.  She is a true hero; one that deserves 100% of you today.  Please bear that in mind as you set foot in your box today.

5-3-1 Programming Sheets

2 weeks ago when we completed our CrossFit Total, we should all have established a new one rep max for our Back Squats,  Shoulder Press, and Deadlift.  These are the same lifts that are programmed into the SWOD portion of our daily workouts.  Because our numbers should theoretically change each time we perform the CrossFit Total, we will need to reprint a new 5-3-1 sheet every 14 weeks.  If you haven’t already done so, please reprint a sheet and bring it to the gym with you.  We will add them to the blue 5-3-1 binder. Click CFJStrength5 to find the spreadsheet, and for future reference we have added a permanent link to the spreadsheet in the box on the right hand side of the home page.

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