Author: Jade

*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) Muscle Snatch: 3×2, 4×1 Every 1:00 Warm-up as needed. Start around 50% of your 1RM Snatch. First 3 sets are Doubles, reset on the floor between each rep. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 25-20-15-10-5 Kettlebell Swings 70/53 5-10-15-20-25 Burpees Extra Work: 5) Muscle-up Practice: 10 minutes Work on any facet of a Ring Muscle-up….

*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) Back Squat – Every 2:30: 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick weights based on feel. 2) Front Squat – Every 2:30: 4 sets of 5 @ 60-70% Pick weights based on feel. 3) 5 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Hang Squat Cleans 115/75 20 seconds Rest Keep track of reps for each round and movement. Goal here is consistent output, don’t blow-up in…