Category: Move

* 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 Push-ups 20 Kettlebell Swings 26/18 50 Single-unders Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side 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

* 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 Class: 1) Touch and Go Power Clean: 3 reps Every 2 minutes for 7 sets Warm-up as needed. Start around 70% of your 1RM Power Clean. Build as heavy as possible. Work within your capabilities of maintaining good footwork and not dropping out wide. 2) 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. 3) 8 minute AMRAP: 100m Run 10 Hang Power Cleans 65/45 Extra Work: 4) Good Morning: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed…

* 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 Class: 1) Back Squat: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. 2) 21-15-9 – AQAP: Front Squats 75/53 Ring Rows Extra Work: 3) 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

* 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 Class: 1) 20 minute AMRAP: 400m Run 20 Burpees 10 Pull-ups https://www.youtube.com/watch?v=kGDLwQ5BPKs   Extra Work: 2) Sled Drag: 4 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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. Class: 1) 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. 2) Stiff Leg Deadlift: 3 sets of 10 Rest 90-120 seconds between sets. Goal is heavier than last week. 3) 10 minute AMRAP: 10 Shoulder-to-Overhead 65/45 10 Box Jumps 24/20 10 Abmat Sit-ups Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts,…