Surprise!

Thanks to everyone who came out to surprise Charles and celebrate his big 4-0! His wife Kirstin did an amazing job clandestinely organizing and getting everyone to the gym to celebrate. Primal Cravings catered the event with a host of deliciously nutritious food as well. There were great slide shows and video messages that showed Charles lots of love.

Although Charles’ birthday isn’t for a few days, he won’t be in town for the big day so we’d all like to wish him a very happy birthday today! Happy birthday Charles!

Enter your 1 Rep Max below to calculate your 4 week cycle

	Set 1	Set 2	Set 3
Week 1	5 x 65%	5 x 75%	5+ x 85%
Week 2	3 x 70%	3 x 80%	3+ x 90%
Week 3	5 x 75%	3 x 85%	1+ x 95%
Week 4 (deload)	5 x 40%	5 x 50%	5 x 60%

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WOD – 7.9.2012

5/3/1 Deadlift – Week 3
Warm up with 2-3 sets before making your way to the following worksets.
5 reps, 75% 1RM
3 reps, 85% 1RM
1+ reps, 95% 1RM

AMMAP 3
Row for distance in meters

Rest 90 seconds

AMRAP 3
Burpees

Rest 90 seconds

AMMAP 3
Row for distance in meters