Announcements
Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren't on Facebook let Ashley know you would like to attend)
*note that open gym will be closed during that time.
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Box Squat
10x2 @ 60% 1RM + 25% Band Resistance
- Every :40
Bulgarian Split Squat
5x8 Split Squats
8x each leg
*Vertical Shin*
Deficit Deadlifts
4x10 Deficit DL @ 45-50% 1RM
Deficit @ 2" (25# Plate)
Sled Pull
4x 200' Sled Pull @ 2x BW
(100 Out, 100 Back)
Sled = 25#
Floor Level Ring Plank
-4x :45 FLR Plank Hold
-Rest 1:00 between sets