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Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (5-5-3-2-1)

*Take 25 min to build to a heavy single

*Warm up with 2-3 lighter sets, then 70%-80%-87%-95%-100+

*Take 2-3 min in between sets at 80%+

Metcon

Metcon (No Measure)

1 mi run at 75% effort
Use this as a recovery run after heavy DLs.

Recovery

Metcon (No Measure)

ROMWOD

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