Author: Jade

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 6 rounds AQAP: 30 Air Squats 19 Power Cleans 135/95 7 Strict Banded Pull-ups 400m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Wow, this day has rolled around yet again and I’m always impressed by all the people involved and grateful for all the people have made it happen. Todays marks CVCF being open for 4 YEARS! I feel like it was just yesterday, literally the time has gone that fast, that I was loading my Jeep up with Dumbbells and driving to Dorest Park to work out with a handful of folks in the grass. At that time there was no CrossFit around, we opened the first affiliate, and it is amazing to…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Pre Class: 1) Snatch High-pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you have them/need them. Goal is heavier than last week. 2) Snatch: 1 rep EMOTM x 12 sets Start at 60% of your 1RM. Build as heavy as deemed fit. Class: 3) 3 rounds AQAP: 800m Run 30 Burpee-to-target 20 Power Snatch 115/75 Burpee-to-target should be a minimum f 6″ out of your reach Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. 6) Band Pull Aparts: 100 not for time Alternate Over and Underhand every 10 reps. 7) Sled Drag: 400m Light. Focus on walking through your heels. For…