12/03/2015 SQUAT DAY!

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SWOD:

back squat and bench press (de-load week)

**you don’t have to stop training completely, but the lighter week helps you reduce plateaus and injuries without freaking out over missing the gym.

*5 reps @ 40% base

*5 reps @ 50% base

*5 reps @ 60% base

WOD:

CrossFit OPEN 13.2

-Complete as many rounds and reps as possible in 10 minutes…

5 shoulder to OH (115/75# masters 95/55#)

10 deadlifts (115/75# masters 95/55#)

15 box jumps (24/20″ masters 20″)

CFS Christmas Party 12/12/2015 5-9pm

Girls Gone Bad this SATURDAY 12/5 at CrossFit Oakdale!  Come support CFS members Jenn and Bobbie-Team Blood, Sweat and NO Tears!!

 

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