Author: Jade

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) 5 Snatch Push Press + 5 Overhead Squats: 5 sets Warm-up as needed. Perform 5 Snatch Push Press, once the 5th rep is overhead, perform 5 Overhead Squats. Build as heavy as possible. Rest 2-3 minutes between sets. 2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3 Starting from the floor initiate a Deadlift. Pause for 1 second just off the floor, just below the knee, above the knee, and then perform a Clean Pull from that position. That is 1 rep. Go as heavy as possible. Rest 90-120 seconds between sets. 3) 20 minutes EMOTM: Odd, Muscle-ups, Even, Toes-to-bar Pick…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) Back Squat: 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch + Pause Overhead Squat: 5 sets Warm-up as needed, and then perform 5 working sets. Snatch is a full squat. After the Snatch go back down into a Overhead Squat, pause for 3 seconds and come back up. Rest 90-120 seconds between sets. 4) Clean + 2 Jerks: 5 sets Warm-up as needed, and then perform 5 working…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE *** New Products/Supplements..A Little Info HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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 outdoors and enjoy the scenery as you ride)*…