No 5AM classes this week. We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym. Strength: 6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean. 5…
No 5AM classes this week. Strength: 6 X Snatch Deadlift + Snatch + OHS @ 60-75% of 1RM. Front Squats 5 @ 65% 3 @75% 1 @85% Then Front Squat every 90 sec for 5 sets 5@ 75% 10 min AMRAP Max unbroken Wall Balls 20/14 Each time you break or drop the ball run…
2 Person Teams 100 Box Jumps 100 Pull Ups 100 Dips 100 Lunges (45/25)….. EMOM 2 Wall Climbs Only one partner working at a time. Both stop to do Wall Climbs.
8 and 9am class this morning. Regular pm classes. Strength: 3 Position Clean X 5 @ 70% Clean Pull 5 X3 @ 80% “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….