Back Squat Day

COMING UP!

Saturday – Open Gym 9:30am with Coach Carson

NO REFLEX

Sunday – 6pm ReFlex

BARBELLS FOR BOOBS

Pink Bra TourREGISTER

The Pink Bra Tour is more than just a fundraiser, it’s a collective of athletes embarking on a journey across the country with one purpose; to join forces with the community and raise awareness of breast cancer and proactive healthcare.

Launching on Friday, September 20th and culminating on Sunday, November 3rd, this national tour of premier Barbells for Boobs fundraising events will occur in 8 host city CrossFit Affiliates and involve thousands of athletes, survivors and passionate supporters of our cause.

The Pink Bra Tour is part of a bigger movement to share a strong voice and affect change with the hopes to reach thousands of people with these simple but important messages.  Prevention is possible, early detection is key.  Don’t wait until you’re 40.  Be Aware, ask questions and get checked.

Our Mission is Possible, Our Message is Simple: Save a Pair. Save a Life.

CENTRAL TEXAS OLYMPIC LIFTING MEET

October 6, 2013

The 2013 Central Texas Oly Open will be broken into 2 events, a sanctioned event (for those trying to get that last minute American Open total) and a non sanctioned event.  Your registration fee of $50 will enter you into either event and portions of the registration fee will benefit Barbells For Boobs.  T-shirts will be available for $25. Donations of $25 dollars will be available online. Additional donations in any amount will be accepted on either day of the event.

REGISTER

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 n 50 ghd

Strength
Build to a 1 rep max back squat
From the rack

Then
5-5-5-5 at 75-80%

Wod
amrap in 7 minutes
10 toe 2 bar
10 burpees
10 sit ups

Mad mobi
Lat stretch band
Shoulder bully
Knee on the wall
Press ups

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.