Friday 111216

Strength

8 x 3 @ 65% 1RM

WOD

Complete 5 rounds of:

Kettlebell snatch

1:00 Work

1:00 Rest

Athletes will choose the load for the snatch. Hands may be alternated as needed. Score is total reps completed.

Eric, Garry, and Larry…brothers in pull-ups!

Here's a post from Gino:

We come to a close of another 8 week program with a large focus on strength. The application of the West Side Conjugate system was new for us as well as a challenge to implement with our usual tasks and skills. We want to thank all of you for being open to some of the new movements and working hard on days where we just did strength work followed by skills. We all know how much you like to Wod it up.

Not only have received great feed back from this programing but we have also seen great results as far as PR's during this time. Your feed back is always appreciated so keep it coming. In talking with Jon, it sounds like he is waiting to continue this for another short phase and then we will taper off as we approach the CF Open. 

With that being said, this 8 week program is not over yet. We will doing the power lift total on Thursday of next week (Max effort on Bench, Squat, and Deadlift). We need everyone to make it into the gym for that test of strength, we will get everyone through. This will be the proving grounds for the work that we have put in for the past 8 weeks. We want you to be excited for this day and be prepared to bring your A game. The energy will be high to support that angry and aggressive approach (Sarah G, Alexis) that you will need to do the unthinkable.

Thanks again for being open to something new. We are happy that you have enjoyed it and keep up the great work. Thursday is PR day at Evolve. BRING IT!