Call Us: (509) 895-5624

Tuesday 12.27.16

26
Dec

Tuesday 12.27.16

Success is where preparation and opportunity meet. Bobby Unser

January 2017, Nutrition and Fitness Challenge. Updated info Click here. sign up at the gym.

Monday , January 2, Beginner Course. click here  If you have anyone interested in this have them e-mail mramos@crossfitreformation.com 

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this

Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
5X3 Back squat
Tempo 31X1
Build up to a heavy working set

B.
14min AMRAP
12 C2B
10 OHS 115/75
8 DL 115/75
6 Box jumps (Step down)
85% effort

C.
3 min cool down on bike/row
2min *Banded* Calf smash right leg/left leg

Cool Down
Mobility
Post results

Leave a Reply