Tuesday, 8-6-19

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…

9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…

Strength/Skill: Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 2 80% 6 @ 85% 4 @ 90% 18 min EMOM min 1 Wallballs min 2 Kb Swings 53/35 min 3 Burpee Box Jump Over

Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14

Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX 3 RFT 15 Alternating One Armed K.B. Snatches – 53/35 15 One Armed (Racked Position) K.B. Walking Lunges

Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run