Author: Jade

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  Pre Class: 1) 6 sets of: 3 minutes Row 2 minutes Ski 1 minute Bike Rest 2 minutes Done on a running clock, so transitions play into your time. Record total calories over the 6 minute interval. Rotate order of movements every round so you hit each order twice. 2) Tempo Front Squat: 3 set of 3 Warm-up as needed. Rest 2-3 minutes between sets. 3 second descent then fast up. WOD: 3) Snatch: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy…