Author: Jade

* Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. ** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Goal should be as many reps at 80%> as possible. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Goal should be as many reps at 80%> as possible. 3) @ 0:00 – 4 rounds AQAP: 400m Run 20 Toes-to-bar Scale as needed, goal stimulus should be at least one round of T2B Unbroken. 4) @ 15:00 – 2 rounds AQAP: 800m Run 15 Squat Snatch 135/95 Work with a loading that…

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. Pre Class: 1) Sumo Deadlift w/Heavy Band Tension: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM. WOD: 2) Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/22/16 for loading. 3) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and…