The new month starts next Tuesday. If you are interested in paying by credit card and a monthly contract, please purchase one on or before February 1st. If you want to make changes to your account, let Jeff know ASAP. Please note that if you have signed up for a contract/package in a previous month, it will auto renew on Feb 1.
Max Strict Pullups
Max Ring Dips
Max Pistols, each leg, do not alternate (ex. max on left leg first, then max on right leg)
For each max, go to failure. For pullups, the max ends when you either let go of the bar or you can no longer get your chin over the bar. Arms must fully extend at the bottom.
For ring dips, armpit must touch top of ring and arm must lock out at top. Half reps will not count.
For pistols, you must go just below parallel to count.
WOD: Back Squat
Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs
504-861-0610 (call or text)
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Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog