Author: Jade

* 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) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load is added to each set. Class: 2) Bench 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 set. 3) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 4) “Karen” – AQAP: 150 Wall Balls 20/14 Post…

* 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. Class: 1) Clean and Jerk: Establish a 1RM Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Clean and a Split Jerk. 2) Snatch: Establish a 1RM Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Snatch. 3) AQAP: 1 mile Run Post Class: 4) Hip Extension: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Hollow Position:…