CrossFit NorthWest Tucson has two members with IRONMAN goals.  See their stories below.   Rob Lingo - "This year I'm racing IRONMAN Arizona and will raise funds for Smile Train to help give children around the world not only new smiles, but a second chance at life. Smile Train is an international children’s charity that provides free surgery to poor children suffering from cleft lip and cleft palate. Children born with cleft cannot eat or speak properly, aren't allowed to attend school or hold a job and face very difficult lives of shame and isolation, pain and heartache...Read More

WEDNESDAY 072314
PREWOD:

Apologies that this wasn't posted earlier, but no Pre-K, Kids, Teen or Weightlifting classes this week.  Pre-K and Kids will start back again July 28th.  Teens Class is back August 4th. 

 

Weighted Step Up

16-16-16 (8 Each Leg)

* You select the weight and stay the same for all 3 sets

Complete all the Step Ups before moving to Shoulder Press

 

METCON:
WEDNESDAY 072314

Shoulder Press

3-3-1-1-1

 

Go for a 1 Rep Max. Use the 3's as a warm up.

Load

SICFIT