Author: Jade

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE Pre Class: 1) Muscle Snatch: 4 sets of 4 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Build as heavy as deemed fit. 2) Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. From rack or blocks. Build as heavy as deemed fit. WOD: 3) Football Bar Bench Press: 5 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Use the wide grip on the bar.  4) 5 rounds AQAP: 10 Thrusters 135/95 20 Kettlebell Swings 70/53 10/7 Calories Assault Bike Rest 5 minutes Scale as needed, all movements should be unbroken, with minimal transition “rest.” Record…

* Progenex will be in this evening to do a sampling, make sure you stop in to train and recover. ** CrossFit Kids Cancelled through January 25th *** New Programming Block HERE **** Running Clinic w/Jason Wolstenholme HERE ***** Annual Holiday Party is the 30th, check it out HERE ****** WODDOC Seminar February 7th HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Calories Assault Bike Even – 3-5 D-Ball Over Shoulder + 10 Toes-to-bar Scale output as needed for maintainable rounds. Pick an appropriate D-Ball weight that allows you to move relatively steady, there shouldn’t be large stop and resets between lifts. WOD: 2) Power Snatch + Low Hang Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them/have them. 2) Snatch High-pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets….