Author: Jade

* Watch Dani, Trevor, Tyler, and Mat at the East Coast Championships live HERE!!! ** This Saturday (25th) the 10:30 AM Class Will  Be Cancelled *** 2014 Evening Class Schedule Change HERE **** New Products/Supplements..A Little Info HERE ***** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Snatch: 15 minute Build to a Heavy Single Spend no more than 15 minutes. Treat this like a competition. Take as much or little rest as needed, take as many attempts as needed. No more than 3 failed attempts in a row. 2) Clean and Jerk: 15 minute Build to a Heavy Single Spend no more than 15 minutes. Treat this like a competition. Take as much or little rest as needed, take as many attempts as needed. No more than 3 failed attempts in a row. 3) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10…

* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Back Squat: 20 Rep Warm-up as needed. Ball Park weight to go for is around 70% of your 1RM. This should be one and done. Would rather see you get 16 reps, and fail, then hit 20 and feel like you’ve got 3-4 reps more in the tank. 2) Pause Front Squat: 2-2-2-2-2 These should be no bounce, hold the bottom position for 3 seconds. Rest 90-120 seconds between sets. 3) Snatch 1.1.1: 5 sets Warm-up as needed. These should be full Squat Snatches. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets….

* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party 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…