Author: Jade

* Monday, September 1st, there will be only ONE class at 9 AM Pre Class: 1) 2-Stop Clean Pulls: 3 sets of 3 Pause below the knee for 2-3 seconds, above the knee for 2-3 seconds then finish the pull. Rest 90-120 seconds between sets. Work only as heavy as you can hold back position. Goal is heavier than last week. 2) Touch and Go Power Clean: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible…it is encouraged that you work only to the limitations of proper footwork, i.e. no dropping out wide. Goal is heavier than last week. 3) Halting Jerk: 5 sets of 3 Rest 90-120 seconds between sets. Hold each Jerk for 3 seconds in the bottom of the dip. Work as heavy as possible. Goal is heavier than last week. Class: 4) Front Squat: Establish a 1RM Warm-up as…

* This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required. ** There will be no CrossFit Kids classes until Tuesday, August 26 Pre Class: 1) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Reset between each rep. Use straps if you need them/have them. Build as heavy as possible, don’t go heavier if you can’t get the bar to you pecs. 2) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.   Class: 3) AQAP: 1 mile Run 40 Shoulder-to-Overhead 135/95 20 Squats Cleans 135/95 10 Muscle-ups Post Class: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm…