Strength:
Front Squats
4 @ 70%
4 @75%
4 @78%
Find your 4 RM
For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. 4th of July hours are 8 & 9 AM only and it is…
Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv. Odd Min. – Beg./Int. 10 Goblet Squat 53/35 Adv. 12 Alternating Pistols 3 R.F.T. 20 S.2.O 115/75 25 Pull-ups 30 K.B. Swings 70/53
Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like…
Strength/Skill – Squat Clean Find your 1RM As many rounds as possible in 15 minutes: 10 Power cleans, 135/95 15m Handstand walk – don’t worry we have a scale!!
Strength: Back Squat 10 @ 50% 10 @ 60% 6 @ 65% 6 @ 70% 4 @ 75% Strict Press 3×5 Push Press 3×3 Push Jerk 3×1 7 Min AMRAP 3 Hang Power Clean 135/95 3 S2O 135/95 6 Burpee over bar
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG) 7 RFT 7 C&J 115/85 7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)