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. Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 21-15-9 – AQAP: Power Cleans 135/95 Chest-to-bar Pull-ups Post Class: 4) Handstand Walk: 10 minutes Practice Work on any facet of a…

Pre Class: 1) Hang Clean + Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Jerk Dips: 4 sets of 3 Warm-up as needed. Rest 60 seconds between sets. 110%+ of your 1RM Jerk. Gaol is heavier than last week. 3) Pause Back Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 3 second Pause in the bottom. Goal is heavier than last week. 4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Pistol Squats Chest-to-bar Pull-ups pick a rep count you can maintain, goal should be to work towards Butterfly if you don’t have them. Pistol Squats no more than 5/side/round, if these are easy work on a more difficult variation. Class: 5) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 20 Shoulder-to-Overhead 135/95 Rest 5 minutes Post Class: 6) Good Morning: 3 sets of 15 Rest 90 seconds between sets….