This week we’ll be doing some testing of one rep maxes.  Next week will be a relatively light weight week (sort of a built- in deload week) with different daily mobility drills each week.  We’ve finished up our 8 week cycle of body weight training and we’d love to hear from you on how it went. What did you learn being forced to work on the simple movements of pullups and pushups each week?  Did you get stronger? More efficient?  Learn how to build a plan for yourself on how to improve a gymnastics movement?  We hope you did.  Please feel free to share your experiences over email- brian@commonwealthcrossfit.com or here on the website.

Also, a big thanks goes out to Tristan who wrote the strength sequence we’ve been following for the last 8 weeks.  He put a lot of work into the sequence and we’d love to know how it went for you guys!  We are pretty sure we’ve seen you getting better!

Warmups

Test:  Max Deadhang Pullups (or whatever your scale is)

WOD: 25 Minutes to work up to your 1RM Max Clean and Jerk