DELOADING WEEK!  This week the lifts will be very light – use this as an opportunity to recover and focus on FORM!

Continue your 5-3-1 program or see the board for a supplemental strength workout.  You can download the 5-3-1 Program spreadsheet here.


21-15-9 of:

Calorie Row

KB Swing (55/35)

Wall Ball (20/14)

SDHP (75/55)


Triple extension – Ankles, knees, and hips – equals explosion!  Remembering my non injured days…

SHAPE Magazine Recommends Barbell Training

Crossfitters aren’t the only ones declaring the benefits of barbell training. Take a look at Shape Magazine’s blog describing the benefits of working out with a barbell- they list everything from ease of use to a shortened workout to the whole body workout you get that leads to a leaner, stronger body faster. Take a look.