Tuesday, 4-2-19

5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.shop.fancloth.com/c/474809 33 min Running Clock; 14 RFT- 39 D/U 2:1 1 Deadlift 2 Hang Power Clean 3 Front Squats 4 Push Press 5 Back Squats 6 Back Rack Lunges 7…

Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″

If you drink soda read this>>> W.O.D. – Three rounds for time 30 – Box Jumps 15 – Ring Dips 10 – Squat Cleans 135/95 95/65 65/35 5 Wall Climbs 30 Double unders

Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max   3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25    

What is a CrossFit Athlete? We all watched or played sports growing up. We were inspired by athletes that seemed larger than life. They seemed to defy gravity, have no pain, and perform without practice. Now that we’re older and wiser, we know that to be a world class athlete takes more than top notch…