Wednesday, 1-4-16

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Snatch Grip Deads 3 rep max AMRAP in 10 minutes: 5 Squat Clean 95/65 5 Push Press 95/65 Rest3 MINS> 2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)

Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2   2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65

Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%

Please Clean your shoes!   2 Min Tababtas Heel Taps Hollow Rock T2B Sit Ups For max reps: 6 minutes of D/U’s 5 minutes of Box Jumps 4 minutes of Power Snatches 75/55 3 minutes of OHS 2 minutes of Hang Power Cleans 1 minute of Thrusters

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 – Deadlift 5-5-3-2-2 5 R.F.T. 10 – Front Squats 135/95 15 – T.T.R. (Toes Through Rings) 20 – K.B. Swings 53/35 Superman gettting kryptoed from a member who trains at CrossFit Kryptonite !!!!!!!!!!!!