Posted: October 20, 2014 in Uncategorized

Today we will be starting a new cycle of training. This will be a 16 week program and were really excited to do so. We will be following the juggernaut method template our goal is increase strength and strength capacity. I have a spreadsheet but wordpress will not let me load it. That being said if your serious about doing this right, email me and I’ll be sure you get the template and how to use it. We will be squatting on Monday, pressing on Wednesdays, and deadlifting on Fridays the percentages are very detailed, so let’s all get on the program!! Email BT at crossfitcencal@hotmail.com just say program please!!!

Warm up
Roll it bands
Roll groin
Hip cross
Frog stretch
Piriformis stretch

Strength
Squats
55% x 10
55% x 10
55% x 10
55% x 10
55% x AMAP

Conditioning
5 pull ups
10 push ups
15 sit ups
AMRAP 20 min

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