Author: Jade

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** 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 Class: 1) Deadlift: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Be SMART! 2) AQAP: 800m Run 21 Deadlifts 155/105 21 Toes-to-bar 400m Run 15 Deadlfits 155/105 15 Toes-to-bar 200m Run 9 Deadlifts 155/105 9 Toes-to-bar Extra Work: 3) Pistol Squats: 10 minutes Practice Work on any facet/style of a Pistol Squat. 4) Glute Series: 3 sets of 10 Mini Squat, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges Rest 90 seconds between sets. Use a mini…

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** 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 Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 20 Alternating Dumbbell Lunges 35/25 10 Burpee Pull-ups If you can’t do a Burpee Pull-up perform 10 Burpees and 10 Pull-ups…