Please Take Note

The Whole Life Challenge is less than 10 days away, and we have some important details to cover for our participants.  

Saturday, August 31st, at 1pm, we are holding a Whole Life Challenge Q&A.  

Not sure how the game works?  Want to know about the bonus points?  Need a team to join?  Or maybe you need some tips on how to tackle this eight week challenge?  If so, then please come to this meeting.  

We will answer all your questions, explain how the baseline workout will work, and also explain how are weekly events will run.  

This will be our best Whole Life Challenge yet, and you can rest assured that we have you covered on all levels.  

Then on Saturday, September 7th, from 10am to 12pm, we will have our baseline Whole Life Challenge workout, aka Occupy Strength: Merge Edition.  Clear your schedules, because while we will have a make-up day, you won’t want to miss the energy and excitement that will go down on September 7th.  

It’s not too late to sign-up and join the cool kids.  

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Thursday

All Levels and Beginner Classes

Skill: Deadlift

5-5-3-3-1-1

Workout: 

From the CrossFit Merge Summer Throwdown 2012

For time:

30 burpees

Then 3 rounds of:

10 deadlifts (205#/123# for women)

Run the short block

Then finish with 30 wall ball shots (20# ball 11′ target/14# ball 9′ target for women)

Women’s Class

Skill: Back squat

5×5 at 80% of 1 rep max

10 ring rows in between sets

Workout:

12 minute AMRAP of:

10 burpees

15 kettlebell swings (44#)

30 double-unders

Advanced Class

CrossFit USAW Workout

Find a 1 rep max snatch in 3 attempts

Find a 1 rep max clean and jerk in 3 attempts

10 minute AMRAP of:

6 cleans (55 kg/30 kg for women)

12 pull-ups

24 double-unders

Check out 45 seconds in to find Lindsey Benson, now Lindsey Valenzuela, when she was an unknown and first came onto the scene.

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