July 31, 2017


If you are persistent you will get it, if you are consistent you will keep it!!! 
Happy Monday, let's start the week off strong! 

Warm Up:
Row 500m
2 Rounds 
10 Burpees 
5 Deadlifts (45/35#)
5 Hang Cleans 
5 Shoulder Press 

We should be fresh from the weekend... Let's see how are lifts are doing!?

CrossFit Total 
The combine weight of your Max:
**You will get warm up reps but only 1-1-1 max attempts 

Back Squat 

Shoulder Press


**Check out this article from the CrossFit Journal back in 2006! CF Total is a supposed to be a true test of you overall strength in each movement! Article Here
**This Saturday Join us at the OC Fair for Recoil Family Night! 5pm Details to come! Let's get out of the gym and have some FUN!!! 

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