07/09/12 – Monday Squats

Reminders –

  • 5:15am classes Tue/Thurs have been added
  • Kids’ Classes – 9-13yrs old Mon/Wed @ 3:30pm and 14-18yrs old Tue/Thurs @ 3:30pm.  We may be switching the older group to the morning due to schedule conflicts.  Stay tuned.


Nicole, you are awesome.

Schedule –

  • Mobility Warm Up
  • Strength – Take 15-20 min to establish a 3 rep max back squat.  A 3 rep max is something you cannot lift for more than three reps.  We will encourage you to go heavy as long as your form is not suffering.  Once form breaks down, your squats are done.  Make sure to record your 3RM.  This is a very important benchmark.
  • WOD – “Helen” – 3 Rounds For Time
    • 400m Run
    • 21 Kettlebell Swing (53/35)
    • 12 Pull Ups
  • Accessory – 3 x 20 GHD Sit Up
  • Stretch

3 thoughts on “07/09/12 – Monday Squats”

  1. Great picture, Nicole!! It’s awesome to watch you continue to push yourself through the WODs with that baby cookin’ inside of ya!! You’re an inspiration :).