Author: Jade

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** There will be no CrossFit Kids classes until Tuesday, August 26 Pre Class: 1) 20 minute EMOTM: Odd, Muscle-ups, Even, Push Press x 3 reps Pick reps you can maintain for the Muscle-ups, start at 70% of your 1RM Push Press, build as heavy as you’d like. Class: 2) Snatch + Hang Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Both Snatches are full Squat. 3) Clean + Hang Clean + Front Squat + Jerk: 1 Complex Every 2 minutes for 7 sets Warm-up as needed. Start at around 60% of your 1RM Clean and Jerk. Build as heavy as possible. Clean are full Squat, Jerk is a split. 4) 8 minute AMRAP: 100m…

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. *** There will be no CrossFit Kids classes until Tuesday, August 26 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. 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. 3) Halting Jerk:…