Tuesday 170321- Push press+Push jerk
Strength: Push press+ push jerk, 3+1 Back off sets: 80%x3+1x4 Conditioning: "15 min EMOM: Min 1: 12 cal row Min 2: 8 hspu Min 3: 8 pull ups
Monday 170320- Front squat
Strength: Front squat, 3 reps 5 second descent Back off set: 80%x3x3 Conditioning: 4 Rounds 15 wall balls 10 T2B 5 Front squats Barbell club 1)Snatch - 60%x2, 65%x2x2, 70%x2x3 2)Snatch Pull - 90%x2x2, 95%x2x2 3)RDL- 3x5
Saturday class canceled
Hey guys sorry for the short notice but Saturday morning class is canceled. I'll be out in Pennsylvania coaching a bunch of rebels at a weightlifting meet. I'll post the live feed for the meet if you'd like to watch tomorrow on the facebook page.
Friday 170317- CrossFit open week 4
Wod: Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Barbell club: 1) "Snatch…
Thursday 170316- Snatch complex
I’m aware that the link to sign in for class isn’t up yet but it’s being worked on. Until it is up use this SIGN UP . Just click there and sign in as usual. Strength: Snatch pull+snatch,3+1 Back off sets: 80%x3+1x4 Conditioning: 9 min AMRAP 3-6-9-12-15-18 etc Deadlift Tall…
Wednesday 170315- Back squat
I hope you are all enjoying the new website! I'm aware that the link to sign in for class isn't up yet but it's being worked on. Until it is up use this SIGN UP . Just click there and sign in as usual. Strength: Back squat, 3 reps…
Tuesday 170314- Snow day
Due to the weather forecast of 12-18 inches of snow for tomorrow, the gym will be closed for the day, All classes are canceled. If you do have to travel tomorrow please be safe. Stay warm and enjoy the day.