Friday 12.28.12

The Compound Open House.  Thursday January 3rd, at 6:30pm
Remember, there is a special going on till the end of January.  Refer a friend who signs up and you both get $25 off!  The Open House is a perfect chance to invite your friends who are on the fence!

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 9.24.12

Post weights to comments.


  1. 210 PR, 80 PR, 245 PR = 535

  2. 232 (+12 PR), 106 (tied pr), 300 (-15)= 638

  3. back squat 155 (10), shoulder press 73 (2), deadlift 190 +10 = 418 (2)

    Last time I did Total was 2 years ago, so good to know where I'm at. Finally made my mind up to get back at it in 2013.

  4. 325 BS
    165 SP
    425 DL

    I believe this is my first total.