Author: Jade

* 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) 20 minute EMOTM: Odd, HSPU, Even, 5 T+G Power Snatch HSPU can be any style that you would like to work on. T+G Power Snatch start at 60-70% of your 1RM and build up as deemed fit. Class: 2) 20 minute AMRAP: 400m Run 20 Burpees 10 Muscle-ups https://www.youtube.com/watch?v=kGDLwQ5BPKs Extra Work: 3) Good Mornings: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. 4) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit 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. Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is added to each of your sets. Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is added to each of your sets. 3) Stiff Leg Deadlift: 3 sets of 10 Rest 90-120 seconds between sets. Goal is heavier than last week. 4) 10 minute AMRAP: 10 Shoulder-to-Overhead 135/95 10 Box…