Happy Monday y'all! Hoping everyone had a wonderful weekend. 

With the school year looming and everyone returning to the area after months of vacation, it's time to get down to business! 

A couple changes to note, moving forward Coach Gregory Gadbois will be assuming the position of Head Coach here at CrossFit Hard and Coach David Segun will be the new Head of Personal Training. They are both very excited and eager for the new challenges to come with these new positions and look forward to serving our gym community.

As the CrossFit Games have finally come to a close and everyone is resuming training for the CrossFit Open 2018, we are going to be commencing our first "Open" Cycle for the 2018 season. 

What to expect? 

The goal for cycle one is to build a "base" for everyone's overall fitness. The strength work will focus on the foundational lifts: Pressing, Pulling and Squatting while the olympic lifting and gymnastics are going to be a breakdown to refine and improve skill and capacity. Retcons will consist of classic CrossFit style workouts with some mono-structural work (yes...this means running), while we can still enjoy the wonderful fall weather (winter is coming..).

Expect gains.

2017 Cycle 1 Day 1

Proper Back Squat

Your goal today is to find the heaviest amount of weight you can back squat safely. Make sure you are focusing on all the key squatting points that your coach tells you. If you are not confortable squatting to your max, your new goal is to squat to a weight that feels uncomfortable and challenging. The numbers found today will be used over the next 8 weeks.

Back Squat (1 Rep. Max)

(25 minutes)
Suggested Rep Scheme
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%+ or new PR

2017 C1D1 Test (Time)

For Time(10 min CAP):
500m Row
Then
5 Rounds (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats

If CAPed, your time is 10:00 and record total work completed in comments section.

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