Category: Competition

* Monday, September 1st, there will be only ONE class at 9 AM Pre Class: 1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, 6 Burpee Lateral Box Jumps Over 24/20 Toes-to-bar should be no more than 10 reps. Focus on speed on the Burpee Jump Overs, attack them at a max effort pace. Class: 2) Power Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like. Hang Snatch is a full Squat. 3) Power Clean + Hang Clean + Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. Hang Clean is a full Squat, and the Jerk should be a Split Jerk. 4) AQAP: 30 Muscle-ups Post Class: 5) Farmers Walk: 400m Heavy as possible (keep…

* Monday, September 1st, there will be only ONE class at 9 AM Pre Class: 1) 2-Stop Clean Pulls: 3 sets of 3 Pause below the knee for 2-3 seconds, above the knee for 2-3 seconds then finish the pull. Rest 90-120 seconds between sets. Work only as heavy as you can hold back position. Goal is heavier than last week. 2) Touch and Go Power Clean: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible…it is encouraged that you work only to the limitations of proper footwork, i.e. no dropping out wide. Goal is heavier than last week. 3) Halting Jerk: 5 sets of 3 Rest 90-120 seconds between sets. Hold each Jerk for 3 seconds in the bottom of the dip. Work as heavy as possible. Goal is heavier than last week. Class: 4) Front Squat: Establish a 1RM Warm-up as…

* This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required. ** There will be no CrossFit Kids classes until Tuesday, August 26 Pre Class: 1) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Reset between each rep. Use straps if you need them/have them. Build as heavy as possible, don’t go heavier if you can’t get the bar to you pecs. 2) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.   Class: 3) AQAP: 1 mile Run 40 Shoulder-to-Overhead 135/95 20 Squats Cleans 135/95 10 Muscle-ups Post Class: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm…

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required. *** There will be no CrossFit Kids classes until Tuesday, August 26 Pre Class: 1) Strict Press: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.   Class: 2) Deadlift: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Be SMART! 3) AQAP: 800m Run 21 Deadlifts 225/155 21 Toes-to-bar 400m Run 15 Deadlfits 225/155 15 Toes-to-bar 200m Run 9 Deadlifts 225/155 9 Toes-to-bar Post Class: 4) Glute Series: 3 sets of 10 Mini Squat, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges…

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required. *** There will be no CrossFit Kids classes until Tuesday, August 26 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…