Saturday, 4-20-19

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.   STRENGTH: DEADLIFTS WORK UP TO A HEAVY SINGLE   3 rounds for time:…

32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups

Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!

8 and 9am classes only today 3 RDs for reps – (FGB style) – 1 Min – Med abll Twists 20/14 1 Min – Deadlift 95/65 1 Min – Med ball Clean 20/14 1 Min – DB Snatch 50/35 1 Min – Thruster 95/65 1 Min of rest

Awesome Fran!!!!!!!! Strength/Skill – Handstands, HSPU’s, Handstand Walks 15 min A.M.R.A.P. 5 Inverted Burpees 10 Hang Power Snatches 95/65 15 Ring Push-ups CrossFit Kryptonite Scott DeTore

3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row