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) 4 X
30 Air Squat
7 Knees to Elbows
7 Burpees
10 Medball Cleans
b) 4X
200 m run
10 Burpee into squat
10 Burpee Wallball
10 Wallball sit ups
10 Ball slam into a pushup
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CrossFit
a) Week 6
Close Grip Bench Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
b) 3 Rounds, For Total Reps in 17 minutes.
1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lbs)
1 minute Row.
1 minute Rest.