Category: Competition

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Order is High-Hang, Above the Knee, Floor. Only work as heavy as you can hold onto the bar for all reps. 2) Deficit Snatch Pull: 5 @ 95%, 5 @ 100%, 5 @ 105% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″. WOD: 3a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Pre Class: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) Snatch Grip Behind the Neck Jerk: 1 Rep EMOTM x 15 sets Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit. WOD: 3) 5 Strict Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Strict Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, 10-20 Cals Assault Bike/Row/Ski Erg Movement 2 – 25m Heavy Dog Sled Push Pick efforts you can maintain for all 10 rounds.   WOD: 2) Hang Snatch: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) Hang Clean: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Pre Class: 1) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for. 2) Deficit Clean Pull: 5 @ 90%, 5 @ 95%, 5 @ 100% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″.   WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) Halting Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Pull the bar to just above the knee and hold for 3 seconds then finish the rep. 2) Halting Power Clan + Push Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Pull the bar to just above the knee and hold for 3 seconds then finish the rep 3) 3 rounds AQAP: 800m Run 30 Deadlifts 135/95 20 Chest-to-bar Pull-ups 10 Overhead…