Category: Competition

* 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…

* 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. 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…

* 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. WOD: 1) Behind the Neck Snatch Grip Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Establish a heavy Triple. Make sure you have 6 other working sets within 80% of the day’s 3RM. 2) Banded Close Grip Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy Triple. Make sure you have…

Pre Class: 1) 2 Hang Power Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 2 Hang Power Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 3) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest. 4) 3 rounds AQAP:…