STRENGTH
Back Squats
10 at 70%
8 at 75%
6 at 80%
6 at 85%
6 at 85%
% off of 5RM

CONDITIONING
5 Rounds for Time-
6 Toes to Bar
12 Alternating DB Snatch (50/35)
25 DB Box Step Ups (24/20)

STRENGTH
Every :90s x 5 Sets
3 Curtis P's
1 Rep= 1 Power Clean + 2 Alternating Front Rack Lunges + 1 Push Press

CONDITIONING
For Time-
50 Shoulder to Overhead (95/65)
Row 500m
40 Abmat Sit-Ups
Row 400m
30 Push Ups
Row 300m
20 Pull Ups
Row 200m
100 Double Unders

RX+ 115/75, GHD Sit Ups, Chest to Bar Pull-Ups
20:00 Cap

STRENGTH
7 x 1.1.1 Squat Clean
Rest :10 between reps
Rest 2-3:00 between sets

CONDITIONING
7-5-3
Ring Muscle Up
Pistol, ea leg
10:00 cap

In honor of former Games athlete & founder of FaithRX'd, Becky Conzelman, who passed away April 6, 2019 after suffering a brain aneurysm. 

"Champion"
2 Rounds for Time-
25 HSPU
20 Deadlifts
15 OHS
10 Burpee Box Jump Over
Run 800m

STRENGTH
6 x 3 Push Press + 2 Jerks (Split or Power)
Building

CONDITIONING 
AMRAP 9-
20 Single Arm Hang Clean & Jerk (50/35)
:30 HS Hold
40 DU's
RX+ is 30' HS Walk

STRENGTH
4 x Superset
A) 8 RDL
B) 8ea 1arm KB Bottoms Up Bench Press​

CONDITIONING
From 0-4:00
Row 20/15 cal
1:00 AMRAP Box Jump Overs (24/20)
Rest

From 4-8:00
Row 20/15 cal
1:00 AMRAP Hand Release Push Ups
Rest

From 8-12:00
Row 20/15 cal
1:00 AMRAP KBS (50/35)

STRENGTH
Back Squats
10 at 70%
8 @ 75%
6 @ 80%
4 @ 85%
*% of 5RM

CONDITIONING
5 Rounds for Time-
5 Front Squats (55% 5RM)
10 Chest to Bar Pull Ups
100m Suitcase Carry (70/53)

Q: Why did you start CrossFit?
A: My brother recommended CrossFit. I have always been in sports and love to stay active. I wanted to find something that combined strength training and endurance and CrossFit was perfect.
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Q: Why Octane?
A: My first CrossFit coach and his wife moved and recommended Octane. I looked it up and decided to try it out. I’m really glad I did! Octane has amazing coaches and are active in the community. I love being around like minded people that strive on being the best and healthiest version of themselves. In addition, the owner Regan and the coaches are very personable and take the time to get to know everyone and their goals. Regan is a big advocate for nutrition and took the time to talk to me about my nutrition and how it affects pre-diabetes, after all you can’t outwork a bad diet. Since I started Octane I feel stronger, healthier and a boost of confidence that I did not have before.
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Q: Goals for the year?
A: My goals for the year are to stop over thinking and be better than yesterday. Also, I want to be able to do strict pull-ups and snatch my weight.
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Q: Any advice for the new members?
A: Listen to the coaches and trust the process. Don’t be afraid to ask questions, the coaches are there to help you succeed.
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📷 : @brooklynphoto