Author: Jade

* There is no CrossFit Kids Class Today ** Memorial Day, Monday the 30th there will be 1 class at 9:00 AM *** New Classes starting June 6th HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 400m Run 30 Alternating Pistol Squats 20 Power Snatch 75/55 Rest 10 minutes 4) AQAP: 50 Chest-to-bar Pull-ups 50 Kipping Handstand Push-ups 50 Toes-to-bar Focus on large sets, even if it’s slower, work your capacity of the movements, no singles. 5) Ring L-Sit: Accumulate 3 minutes Perform this in the Ring Dip support position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Back Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 2) Front Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 3) 9 minute AMRAP: 6 Muscle-ups 9 Deadlifts 225/155 12 Box Jump Overs 30/24 Extra Work:  4) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE