Author: Jade

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. Pre Class: 1) 20 minute EMOTM: Movement 1 – Run 150-200m/True Form .7-.13 miles/Row, Ski, Assault Bike 10-20 Cals Movement 2 – 50m Barbell Front Rack Carry Pick efforts and loading you can maintain for all 10 rounds. Bar must be cleaned from the floor. WOD: 2) Halting Snatch: 1 Rep Every 0:45 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just above the knee, hold for 3 seconds, then Snatch. All reps full Squat. 3) Halting Snatch: 1 Rep…

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. Pre Class: 1) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for. 2) Deficit Clean Pull: 5 @ 95%, 5 @ 100%, 5 @ 105% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″. WOD: 3) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30,…