Author: Jade

* There will be no CrossFit Kids class this Saturday the 10th WOD: 1) 2 rounds for Max Reps: 1 minute Squat Snatch 135/95 1 minute Rest 1 minute Squat Snatch 155/105 1 minute Rest 1 minute Squat Snatch 165/115 1 minute Rest 1 minute Squat Snatch 185/135 1 minute Rest 1 minute Squat Snatch 205/145 1 minute Rest Change plates during 1 minute Rest periods. Keep track of reps completed for each weight. 2) AQAP: 400m Run 10/side Single Arm Dumbbell Snatch 100/70 400m Run 20 Muscle-ups 400m Run 30 Bar Facing Burpees 400m Run 40 Wall Balls 30/20 Rest 10 minutes 3) 7 minute Up Ladder: 3 Strict HSPU 3 Deadlifts 315/205 Rest 10 minutes 4) AQAP: 10 Legless Rope Climbs 15ft Rest as needed. 5) Banded Ring Dips: 7 sets of 3 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts,…

* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. Pre Class: 1) Run: A – 1600m @ Easy Pace – 1 minute Rest B – 3 x 80 seconds @ Fast Pace/50% of Distance Walked as Rest – 3 minutes Rest C – 1600m @ Easy Pace – 1 minute Rest D – 3 x 40 seconds @ Fast Pace/50% of Distance Walked as Rest – 3 minute Rest E – 1600m @ Easy Pace – 1 minute…