Feb27-Mar4

Don't miss any workouts this weekend kitten killers.

WOD#1
3 of 5 back squat
3rnds: 30squats, 20 ring dips,10DUs

WOD#2
3 of 5 deadlift
10min AMRAP (As Many Rounds As Possible):
5Pull-ups,10Push-ups, 15Squats

WOD#3
3 of 5 back squat
25 lengths of walking lunges

Feb20-26

The Deadlift- Good for just about everything even if you're doing it wrong.

(his knees shouldn't be bent while the bar is at his hips)

WOD#1

DeadLift- 3 of 5

5K Row

WOD#2

(If you need to scale, cut the numbers by .75 or .5 as needed)

100Air Squats- 5pullups- 5pushups 

75AirSquats-10Pull-ups-10Pushups 

50AirSquats-15Pullups-15pushups 

25airsquats-20pullups-20pushups

WOD#3

DeadLift- 3 of 5

7rnds:

10 Ground to Overhead w/ Medicine Ball

10 Burpees

Videos coming soon. 

Deadlifting for Dummies

82 yr old woman deadlifting. If she can, so can you.
Photo courtesy of CrossFit Longevity

Our next seminar will be "Deadlifting for Dummies" or "by dummies" since I'm teaching it. Either way, come learn how to lift things off the ground safely and efficiently. I promise, we'll have less talking and more doing than we did last month.

Hope to see you there.

When: Monday, Feb6th @ 7PM

Where: Steel City Rowing Club 

                101 Arch Street

                Verona, PA 15147