Part 1. ( 20 minutes)

Wendler Cycle 3 Week 1

Deadlift 5 reps @ 75% of 1RM
Deadlift 5 reps @ 80% of 1RM
Deadlift 5+ reps @ 85% of 1RM

Bench Press 5 reps @ 65% of 1RM
Bench Press 5 reps @ 75% of 1RM
Bench Press 5+ reps @ 85% of 1RM

Part 2. (5 minutes)

75 Wallballs for time

Part 3. (2 minutes)

As many reps as possible in 2 minutes

Tire Flip

Other News

No 10am classes this week.

Upcoming Events

Kettlebell Seminar  – Feb 23 2013  – Sign up!!!!  

The kettlebell seminars will be opening up to other gyms in the area. so signup before it’s full.

The Swarm Pre-Games – March 2 2013. First ever in house CrossFit Comp at Swarm.  Click here for more details.

You guys need to sign up for these as soon as you can.