Weight Pullups10,3,1,1,1
Rest 5 Minutes
"Linda for Chicken Legs"
10-9-8-7-6-5-4-3-2-1Back Squats x 1.0 bodyweight
Push Press x .75 bodyweight
Dead Lift x 1.3 bodyweight
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Joining CrossFit Topeka has been one of the best decisions I
have ever made. I originally started attending the workouts because I saw it on TV and I needed a break from my normal routine in the gym; lifting weights and not really feeling like I was improving my health. The first few weeks were a huge reality check for me. CrossFit will push you to your limits and force you to use muscles you didn't even know you had! Over the course of five months, I was able to increase my strength, flexibility, endurance, and overall health. On top of being a great way to stay in shape, the environment and people who attend these classes are incredibly positive and supportive. Owners, Roger and Becky, are two of the nicest people I have ever met. They are excellent motivators and know how to bring out the best in you. CrossFit workouts have become an important part of my life and I plan to continue them in the future.
Kevin
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Testimonials
Joining CrossFit Topeka has been one of the best decisions I
have ever made. I originally started attending the workouts because I saw it on TV and I needed a break from my normal routine in the gym; lifting weights and not really feeling like I was improving my health. The first few weeks were a huge reality check for me. CrossFit will push you to your limits and force you to use muscles you didn't even know you had! Over the course of five months, I was able to increase my strength, flexibility, endurance, and overall health. On top of being a great way to stay in shape, the environment and people who attend these classes are incredibly positive and supportive. Owners, Roger and Becky, are two of the nicest people I have ever met. They are excellent motivators and know how to bring out the best in you. CrossFit workouts have become an important part of my life and I plan to continue them in the future.
Kevin
More Testimonials
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Thank you for buying our Groupon. We have a letter which will explain how to use your voucher and get started at CrossFit Topeka. Please click HERE.
David's Sunday Special:
ReplyDelete1.0 mile run warm up
Squat 5x5 (195)
Leg Press 2x50 (2 plates)
Bench 5x5(255), 2x3 (265), 2X50 (bar only)
Bent-over row 5x5 (145), 2x25 (bar only)
Standing Press 5x5 (145)
Push Press 2x25 (bar only)
Weighted Dips 5x5 (40lb d-bell)
situps 2x50
3.0 mile run