Workout of the Day

Thu, Jan 11 2018

Sat, Sep 8, 2018 at 8:45am Sterling House 5K: Come run with us! Registration: $55 (proceeds benefit Sterling House) Start time: 8:45am Team: CrossFit Expressions. Location: Short Beach, Stratford https://raceroster.com/events/2018/17067/2018-sterling-down-and-dirty-5k
Sun, Sep 30, 2018 at 10:00am CARDIO KICKBOXING + LUNCH: Join us for cardio kickboxing at 10:00am, followed by lunch. Friends and family are welcome to both. Kids are welcome for lunch.
Sat, Nov 3, 2018 at 10:00am Vicki Soto 5k: We will be running/walking the Vicki Soto 5k again this year. It's a fun morning, benefiting a good cause, in memorial of a great teacher! The run is Saturday, November 3rd and you can definitely do it. $35. Team: CrossFit Expressions http://www.lightboxreg.com/vicki-soto-5k_2018?func=&mobile
Mon, Dec 24, 2018 at 9:30pm Combined level CrossFit class
Most Recent Benchmark:
1 MILE RUN OUTSIDE on Oct 2, 2019 (110 days ago)

1-11-2018 (3020)


Cardio,Strength: Time-Rx+
1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Chest To Bar Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%

3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 82.5-92.5%

4. Interval
5 Rounds:
4 Bar Muscle Ups or 6 C2B PU's
8 Burpees to Target
12 Dumbbell Overhead Squats 70/50lbs
(Alternate Arms Each Round. 10 Rounds for Rx+)


After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Extra Work
4 Rounds:
Row 50/40 Calories
Rest 3:00

6. Accessory
8 Rounds:
Sled Push
Sprint – Light Weight
50ft
Rest as needed.
See sled work demo video HERE

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(203)293-7681
CrossFit Expressions
1341 West Broad Street
Stratford, CT 06615 (view larger map)