Author: Jade

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 10 Lying Medball Chest Throw 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 20 Banded Hamstring Curls 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 12 Thrusters 45/35 3 Rope Sit-to-stand Extra Work: 3) Band Pull-Aparts: 100…

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) @ Modearte Tempo: 5…