16
01 '17
Pyro weightlifting is Tuesdays and Thursdays at 5pm, Saturdays at 1000
CrossFit Total is Sunday January 22nd. Make sure you plan to stick around after for coffee or to play some Spikeball and Speedball
Scott’s workout is Sunday January 29th
Strength
Front squat
5-5-5
Back squat
5-5-3-1-1
(Keep going up from the front squat to back squat)
METCON
5 rounds for time:
500m row
15 overhead squats 95/65
Target timeframe: 10 to 15min
