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Middletown, CT 06457
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Durham, CT 06422
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April 25, 2014

Here is a good article on the Wendler 5/3/1/ System
Next week is a "Deload week" which means LIGHT WEIGHT BABY!

Strength: Deadlift 5@75% 3@85% 1+@95%
(Weights are off of 90% 1rm)

10m, 20m, 30m Front rack lunges
30m, 60m, 90m Shuttle runs
40,30,20 KB/DB Snatch

Lunges: m 135/115/95 w105/85/65
Sprints: are from barbell to KB/DB to barbell to KB/DB.
Snatch: alternate arms every 5 reps. Touch ground each rep. Approximate weights m 55/40/30 w 35/25/15

Previous WODS and Results

CrossFit Defense Trainer's Course - Middletown, CT

Saturday, June 21, 2014 - Sunday, June 22, 2014

The CrossFit Defense Trainer Course introduces the CrossFit Level 1 Trainer to the bio-mechanic, conceptual, and philosophical foundations of the S.P.E.A.R. System. Each day will include breakout sessions for demonstration and drilling the practical application of the S.P.E.A.R. System. The lectures, demonstrations, presentations, and breakouts all serve to expose the participants to CrossFit Defense’s origin and foundational movements. The scenario inspired drill sessions serve to reinforce the practical and relevant application of the course content. Events rotate approximately hourly for the duration making for two dynamic and intensive training days.

Participants are required to participate in the workouts and skill building sessions in order to receive a Trainer Certificate. Certificates will be handed out at the completion of the seminar.