I hope you all enjoyed the four weeks of Oly focus. Hopefully a lot of new PR’s were set on Saturday.

For the next six weeks we are going to play with a program based on Coach Michael Rutherfords Max Effort Black Box programming. This will be based around 3 days (Tu, Th, Sa) of max effort lifts, up to 90% of your 1 RM and 3 days (M,W,F) of CrossFit WOD’s per week. On the Max Effort days, ensure you warm up well and use the oppertunity to practice skill work – Double Unders anyone?

Today’s WOD: “Diane” 21-15-9
Deadlift 225#/155#
Hand Stand Push Up