The block construction of Etherna allows for very easy content creation. Some things just cannot be made easier.
Burpees & Deadlifts
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Benchmark WOD
CrossFit Total – Part 2
1-1-1 Back Squat
followed by 5 rounds:
5 Front Squats
100 m run
Today, we will attempt the back squat portion of the CrossFit Total benchmark. Bring your journals to record your lifts and compare to your previous attempt 3 months ago. Also, post lifts and times to comments.
Primal Challenge has begun!
Try your best to follow the nutrition guidelines we have provided you with and you will definitely see results. Let us know if you have any questions about the guidelines we have recommended and we will answer them in class today.
Here is another recipe we previously posted about. Spaghetti squash is such a great substitute for flour spaghetti and there is so much you can do with it. I apologize for re-posting recipes that we have included on the site before, but I know that many of our members are new and are not aware of these recipes. Try it out and let us know what you think!
New Schedule
Our new class schedule starts next Monday, January 11th. Please remember that you must still sign up for classes, but you are able to pick and choose what classes you would like to attend. Hopefully this will allow greater flexibility with your schedules, and still allow us to continue to provide you with the best coaching possible.
See “Schedule” section for details.
New Discussion Forum
We have added a discussion forum to the G7 website. We are all in this together and any information we can provide to each other to aid in the process of getting fit will help. Please feel free to use the discussion board to communicate with other G7 athletes and coaches. You can use the forum to keep track of your training, share information on nutrition and recipes, or discuss workouts, exercises, etc.
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This article was written by: vero
6 Comments
You guys I’m baaaack! Just in case anyone was wondering. Is it too late for me to join primal challenge???
I MISS YOU AJ!! I am glad you are coming back today!!
Yay, AJ! We’ve been missing you the last few weeks. Where have you been?! Definitely not too late to join. Talk to me tomorrow and we can get you signed up.
125 lbs max rep back squat / 4:24 with 35 lb. bar
5:42 with a 45# bar for 5 rounds, i think (?)
135# max back squat…