Our Site has moved to crossfitmonroe.com

Friday, November 21, 2014


There is no 0630-0830 a.m. class this morning. All other hours remain the same.
-Congrats to Nichelle for recently completing her CrossFit Level 1 
-Mason will be teaching a skills session following the Saturday 9:00 a.m. workout.

Back Squat
5 sets x 3 reps @ 80% 1RM  (use a rack and try to maintain the same weight each set)

"Heavy Power Elizabeth"
Power Clean 165/115#
Ring Dips (use a band if needed)

Heavy Power Elizabeth. This is intentionally heavy and should NOT be a weight that you will go unbroken.  Choose a weight for the power clean that you will have to break, but sets of at least 3-5.  If the dips are difficult for you, use a band to take some of your body weight out of it.  The band shouldn’t help so much that you blaze through these unbroken either.  It should just provide enough assistance that you can complete the movement with relatively short breaks. Scale to keep this workout 10-15 Minutes