March 9, 2017


North Raleigh CrossFit: 

August 2, 2015


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| Categories: Train


New shirts are in! If you ordered a shirt it will be in the lobby with your name on it! Be sure to pay either Ashley or Jonathan as the software system does not keep your CC information. If you didn’t order a shirt there are a few extra, but they will go quickly! 

Today is day 1 of the new squat cycle. This cycle is known as the “7/13” cycle simply because of the reps that are performed during the 1st two weeks. We will do this cycle every Monday and Wednesday. The front squats and back squats will be performed on the same day. Front Squat will be performed first and then immediately without a break you will go right into the back squat. The same weight will be used for both lifts. ALL percentages in this cycle is based off of your front squat 1rm. We did this cycle around 18 months ago. The first day was 1/13/14, so if you would like to go back to see what is in store you may.


FS/BS: 4x 7/13 @ 65% of your 1rm Front Squat, rest 2 min



3 Strict Pull-ups
6 Strict Press (95/65)
100 Meter Sprint


Pallof Press:
3 sets each side with a 10 sec hold


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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit