Category: Move

* Monday, September 1st, there will be only ONE class at 9 AM Class: 1) Deadlift: 3 reps Every 90 seconds 8 sets Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like, but don’t go so heavy you lose your form. 2) 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. 3) AQAP: 60 Ring Rows 60 Push-ups Partition this however you deem fit. Extra Work: 4) Good Mornings: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Monday, September 1st, there will be only ONE class at 9 AM Class: 1) Front Squat: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts. 2) Front Squat: 3 sets of 5 @ 70% Rest 90 seconds between sets. 3) 10 minute AMRAP: 10 Thrusters 65/45 200m Run Extra Work: 4) Hollow Rocks: 75 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) AQAP: 1 mile Run 40 Shoulder-to-Overhead 65/45 20 Squats Cleans 65/45 20 Pull-ups Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Definitely a repeat but a favorite video of mine, a great listen if you haven’t heard it.

* 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) Deadlift: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Be SMART! 2) AQAP: 800m Run 21 Deadlifts 95/65 21 Abmat Sit-ups 400m Run 15 Deadlfits 95/65 15 Abmat Sit-ups 200m Run 9 Deadlifts 95/65 9 Abmat Sit-ups Extra Work: 3) GHD Sit-ups: 3 sets of 15 Rest 90 seconds between sets. If you’ve never done these before only come to parallel. For results post detailed weights, reps, times, thoughts, etc. for all work…

* 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) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 20 Alternating Dumbbell Lunges 25/15 10 Burpee Pull-ups If you can’t do a Burpee Pull-up perform 10 Burpees and 10 Pull-ups…