The “MASS” program is a 2 hour strength program, ran by Coach Brandon Crump at RCF Woodbridge. You will be improving all aspects of strength, from weightlifting and powerlifting, to strong man and body building. Program starts July 15th and runs on Saturday’s at 8:00am-10:00am. Program also comes with 2 days a week of additional homework. To register, go to https://clients.mindbodyonline.com/classic/ws?studioid=32045&stype=-8&sView=day&sLoc=0&sTrn=100000020
LiteFit
a)10 Min AMRAP
5 Pulllups +5 Bench dips
5 Strict HSPU
10 Wall Balls
10 Medball Slams
b) Then 1X
Row or run 400m
20 chin ups
Row or run 200m
10 chin ups
Row or run 100m
5 chin ups
Row or run 100m
10 chin ups
Row or run 200m
20 chin ups
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CrossFit
a) “Every 90sec 4 sets
5 touch and go power clean
Every 90 sec 4 sets
3 touch and go power clean
Every 90 sec 4 sets
1 Power clean
b) “Elizabeth”
21-15-9
Squat Clean 135/95lbs
Dips
-Then-
Accumulate
5min Plank