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 Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get…

* 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) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. 2) 12 minute AMRAP: 10 Handstand Push-ups 20 Kettlebell Swings 53/35 50 Double-unders Post Class: 3) Strict Pull-ups: 5o for time While this is for time, focus on larger sets, no singles allowed. 4) Dumbbell Floor Press: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Overhead Tricep Curl: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For…