Author: Jade

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Run/Ski/Bike/Row: A – 10 minutes Easy B – 4 x 3 minutes (1 minute Easy, 1 minute Moderate, 1 minute Hard) C – 10 minutes Easy D – 8 x :20 Hard/:40 Easy Yes you are going to stay on a machine for 40 minutes, yes this is still CrossFit. This is a great opportunity for those who are religious 5-6 days/week to give your body/joints a break, and get some good breathing work in. In addition, this is a great opportunity to learn how to…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50-60% of your 1RM. Snatch. Build as heavy as deemed fit. Drop and reset between the Doubles for the first 3 sets. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to building loading from Part 2. 4) 10 minute AMRAP: 6 Squat Cleans 95/65 9 Burpees 12 Toes-t0-bar Extra Work: 5) Handstands: 10 minutes Practice Work on any facet…