Author: Jade

* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Order is High Hang, Above the Knee, Below the Knee Hang. All reps full Squat. Use straps if you need them/have them. 2) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Order is High Hang, Above the Knee, Below the Knee Hang. All reps full Squat. WOD: 3) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago. 4) Back Squat: 7 reps Every…

* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) Snatch: Build to a Heavy Single for the Day Warm-up as needed. All reps full Squat. Keep this to about 20 minutes. 2) Clean and Jerk: Build to a Heavy Single for the Day Warm-up as needed. All reps full Squat and Split Jerk. Keep this to about 20 minutes. 3) 10 minute EMOTM: Muscle-ups Pick a rep count you can maintain for all 10 sets. 4) 5 rounds AQAP:: 15 Hang Power Cleans 165/115 12 Single Arm Dumbbell Overhead Squats 70/50 9 Dumbbell Burpee Over Box 70/50 @ 24/20 Overhead Squats are 6/side Perform in any manner you like. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed…