Category: Competition

* 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 Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. 2) 12 minute AMRAP: 10 Handstand Push-ups 20 Kettlebell Swings 53/35 50 Double-unders Post Class: 3) Strict Pull-ups: 5o for time While this is for time, focus on larger sets, no singles allowed. 4) Dumbbell Floor Press: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Overhead Tricep Curl: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For…

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** There will be no CrossFit Kids classes until Tuesday, August 26 Pre Class: 1) 20 minute EMOTM: Odd, Muscle-ups, Even, Push Press x 3 reps Pick reps you can maintain for the Muscle-ups, start at 70% of your 1RM Push Press, build as heavy as you’d like. Class: 2) Snatch + Hang Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Both Snatches are full Squat. 3) Clean + Hang Clean + Front Squat + Jerk: 1 Complex Every 2 minutes for 7 sets Warm-up as needed. Start at around 60% of your 1RM Clean and Jerk. Build as heavy as possible. Clean are full Squat, Jerk is a split. 4) 8 minute AMRAP: 100m…

* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. *** There will be no CrossFit Kids classes until Tuesday, August 26 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. 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. 3) Halting Jerk:…

* Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. ** There will be no CrossFit Kids classes until Tuesday, August 26 Pre Class: 1) 20 minute EMOTM: Odd, HSPU, Even, 5 T+G Power Snatch HSPU can be any style that you would like to work on. T+G Power Snatch start at 60-70% of your 1RM and build up as deemed fit. Class: 2) 20 minute AMRAP: 400m Run 20 Burpees 10 Muscle-ups https://www.youtube.com/watch?v=kGDLwQ5BPKs Extra Work: 3) Good Mornings: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. 4) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is added to each of your sets. Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is added to each of your sets. 3) Stiff Leg Deadlift: 3 sets of 10 Rest 90-120 seconds between sets. Goal is heavier than last week. 4) 10 minute AMRAP: 10 Shoulder-to-Overhead 135/95 10 Box…