The “MASS” program is a 2 hour strength program, ran by Coach Brandon Crump at RCF Woodbridge. You will be improving all aspects of strength, from weightlifting and powerlifting, to strong man and body building. Program starts July 15th and runs on Saturday’s at 8:00am-10:00am. Program also comes with 2 days a week of additional homework. To register, go to https://clients.mindbodyonline.com/classic/ws?studioid=32045&stype=-8&sView=day&sLoc=0&sTrn=100000020
LiteFit
a)12 min EMOM
12 BB Push press45/35lbs
6 Burpee over bar
12 Ring Dips
10 Barbell rollouts
b) 22 min Chipper
22 KB Swings
22 Chin ups
22 push ups
22 Cal Air dyne
22 Burpees
22 Hollow body rocks
22 Goblet squats
22 Sit ups
22 Lunges
200 m Run
At the top of every 2 mins 3 Wall Balls
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CrossFit
a) “Every 90sec 4 sets
1 High Hang Squat clean
Every 90 sec 4 sets
1 hang squat clean
Every 90 sec 4 sets
1 Full clean
build each part to a max”
b) 7 Rounds
Power Clean 185/125lbs
200m Run