Author: Jade

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. WOD: 1) 20 minute AMRAP: 10 Deadlifts 155/105 20 Burpee Lateral Bar Hops 30 Air Squats 40 Double-unders Extra Work: 2) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) Abmat Sit-ups: 100 for time Keep track of total time and number of breaks to complete. Goal should be faster/less breaks than last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Snatch: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean and Jerk: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split. 3) 3 rounds AQAP: 7 Power Snatch 95/65 14 Pull-ups 21 Kettlebell Swings 53/35 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Build as heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to get…