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) Clean Pull + Hang Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Clean. Drop the bar between complexes on the Doubles. Take an additional minute rest after the last set. 2) Clean Deadlift: 5 Reps Every 2:00 x 3 sets Reference last week for loading, add 10-20 lbs from last week. Set…

*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 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…