WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!!
Every 90 sec x 10 sets
Power Clean & Push Jerk
3-3-3-2-2-2-1-1-1-1
Sets 1-3: 40-60%
Sets 4-6: 70-80%
Sets 7-10: 85%+
For time:
21 Clean & Jerks 135/95
500m Row
15 Clean & Jerks
500m Row
9 Clean & Jerks
500m Row
Strength: 15 min to establish heavy single Snatch (yes, squat) 5 RFT: 36 D/U 18 DB Power Clean 45/30 9 DB Front Squat 45/30 *Shuttle Sprint 20-40-60′ after each round*”
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
Happy Bithday Jessie D. Strength/Skill – Bench Press work up to 3 rep. max. 21-15-9 Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite
WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th â– Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
FOR THOSE OF YOU WHO ARE ORDERING SNEAKERS (NANO’S 2.0’S) AND OLYMPIC LIFTING SHOES WE ARE PLACING THE ORDER TOMORROW NIGHT. PLEASE STOP IN AND PLACE YOUR ORDER. ALSO, HAVE A SECOND COLOR CHOICE. Strength/Skill – 3-Position Cleans x 5 For time: 5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb 4…