Author: Jade

* 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) Back Squat: 20 Rep Adjust weight based on last weeks. Warm-up as needed. 2) Front Squat: 3-3-3 Warm-up as needed. Each set heavy as possible. 3) 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. 4) 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 5) 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. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy…

* 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 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)* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to…

* 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) Handstand Push-ups: 10 minutes EMOTM Work a normal, no deficit Handstand Push-up. The goal here should be speed and efficiency. Pick a rep count you can maintain for all 10 minutes. 2) Push Jerk: 5-5-5-5-5 Warm-up as needed. Rest 2 minutes between sets. Establish a 5RM, your other 4 working sets should be within 80% of your 5RM for the day. 3) 4 rounds AQAP: 5 Shoulder-to-Overhead 185/123 10 Deadlifts 185/123 15 Pull-ups Work with a load that you can Push Press/Jerk, no Split Jerking. 4) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. 5) Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-unders You must stop, and break between each set. If you trip up you must start the set over. Time cap…