Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 50 Box Jump Overs 24/20 40 Alternating Dumbbell Snatch 50/35 30 Box Jump Overs 24/20 20 Dumbbell Thrusters 50/35 10 Box Jump Overs 24/20 Extra Work: 5) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 6) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about…