No 5AM classes this week.
We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym.
Strength:
6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean.
5 sets of 1 Push Press + 1 Push Jerk + 1 Split Jerk Between 70 – 75% of 1 RM Push Press.
7 min AMRAP
5 Power Snatches 95/75
10 Burpee over the bar
rest
7 min AMRAP
5 Power Cleans 135/95
20 Sit Ups
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…
Strength/Skill – Deadlift – 5-5-3-3-1 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Walk out/Walk in Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number…
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)
“CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: Bench 5×6 same weight across…