Announcements – Still a couple weeks left on construction, plan accordingly.

A few spots left in Hale barbell starting Wednesday – get signed up if you haven’t yet! – http://crossfithale.com/halebarbell/

Apologies for the radio silence over the weekend, we are building you a new website. Look out for the new site and our next episode of the Living Better Podcast tomorrow!

Back Squat

Workout of the Day:
Warm up to last week’s 5 rep weight.


Every 2 min for 20 min:
3 back squats

Coaches’ notes:

Using the same weight as you did for 5 sets of 5 reps, we’re going to perform 10 sets of 3 reps. Roughly every 2 mins…if you fall behind, that’s ok, but you must finish within 30 mins. If you are sharing with someone, change weights as you go.

If you don’t perform this last week, work your way up to a heavy set of 5, then use this as your guidline for today


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