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. ** Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE *** New Products/Supplements..A Little Info HERE WOD: 1) Front Squat: 8-8-8 Warm-up as needed. These should each be as heavy as possible, each set should be a hard effort. You should be working in the 70-80% of your 1RM Front Squat. Rest 2-3 minutes between sets. 2) Back Rack Box Step-ups @ 20″: 3 x 8/side If you can’t step-up onto a 20″ Box Scale as needed. Bar rests on the back. Load as heavy as able. Rest 90 seconds between sets. 3) AQAP: 21 Shoulder-to-Overhead 165/113 75 Double-unders 15 Shoulder-to-Overhead 165/113…

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1a) 6 minute AMRAP: 5 Muscle-ups 50 Double-unders Rest 3 minutes. Sub for Muscle-ups is 10 Push-ups/Dips. Sub for DU’s is 50 SU’s and 20 Tuck Jumps. 1b) 6 minute AMRAP: 5 Squat Snatch 135/95 10 Box Jumps 30/24 Rest 3 minutes. 1c) 6 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Kettlebell Swings 53/35 Extra Work: 2) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Add weight if able, use assistance as needed. 3) Sled Drag: 400m Light. Focus on consistent movement, walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) Snatch: 15 minutes build to a heavy single Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Snatch. 2) Clean and Jerk: 15 minutes build to a heavy single Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Clean and Split Jerk. Catch Dani at 20:53 3) 8 minute AMRAP: 8 Power Cleans 135/95 8 Front Squats 135/95 8 Alternating Front Rack Lunges 135/95 Lunges are in place, not walking. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 5K Time Trial This should be a max effort row. For results post detailed weights, reps,…