info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

NO Free Trial: 2/20/20

NO FREE TRIAL CLASSES

Reminder, we will be out of town and Keith White & Jen DeMasi will be covering classes thru Tuesday.  To make this transition smooth, we will not be offering Free Trial Classes on Thursday 2/20.

Schedule Changes

2/20 Thursday: No 6:30pm

2/21 Friday: No 8:00am

2/22 Saturday: No Kids Classes – Run Group (Independent)

2/23 Sunday: No Open Gym

2/24 Monday: No 8:00am – No 6:30pm

2/25 Tuesday: No 6:30pm – Run Group (Independent)

Bench Week 7

We will be on the Bench again picking up where we left off last week.  This week, the rep scheme will go as follows…

  1. Quick off bench warm-up
  2. On bench warm-up:  15 reps (barbell) 10 reps (light weight) 5 reps (little more)
  3. Heavy Single X  3 rounds **This should be about 97% of your 1RM
  4. Then… 5X3 (5 sets of 3 reps) @ 87.5% of your 1RM

Bodyweight At Home WOD

Strength:

10 minute EMOM (Every minute on the minute) Push-Ups 

Modify kneeling or elevated using a couch/table/bench. 

*If cannot complete given reps with rest before next minute hits, lower the rep scheme so you have at least 30 seconds before next round begins.

Rx=12/8  Per=10/6  Fit=8/6 (kneeling/elevated)

WOD

10Rounds For Time:

6 Burpees

12 Sit-Ups

6/4  Push-Ups (or kneeling/elevated)

12 Air Squats

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