ONLY 1 SPOT LEFT!!!
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)4X
40 Walking Lunges
20 Box Jumps
7 Burpees
200m Run
b) 7 X Set ups stations
15 Kettlebell Swings
15 Front squats(95/65 lbs)
15 Box Jumps (24/20 in)
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CrossFit
a) Week 7
Close Grip Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
b) “Jeremy”
3 Rounds of 21-15-9
Overhear squats 95/65lbs
Burpees
20min Cap