Category: Sport

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) Push Press: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Push Jerk: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should flow right from the Push Press, no extended rest between the two movements. 3) 3 rounds AQAP: 10 Power Cleans 95/65 20 Kettlebell Swings 53/35 400m Run Extra Work: 4) Handstand Push-ups: 10 minutes Practice If you have them, perform an EMOTM, work on any style of HSPU. 5) 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…

* Monday, September 1st, there will be only ONE class at 9 AM Class: 1) 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. 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 Pull-ups 60 Push-ups Partition this however you deem fit. Extra Work: 4) GHD Sit-ups: 3 sets of 20 reps Rest 90 seconds between sets. 5) Run: 5 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for…

* 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 95/65 200m Run Extra Work: 4) Double-unders: 10 minutes Practice If you have a consistent 75 Unbroken work on something else. 5) Reverse Hyper: 3 sets of 20 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 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 95/65 20 Squats Cleans 95/65 20 Chest-to-bar Pull-ups Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to be completed. 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 155/105 21 Toes-to-bar 400m Run 15 Deadlfits 155/105 15 Toes-to-bar 200m Run 9 Deadlifts 155/105 9 Toes-to-bar Extra Work: 3) Pistol Squats: 10 minutes Practice Work on any facet/style of a Pistol Squat. 4) Glute Series: 3 sets of 10 Mini Squat, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges Rest 90 seconds between sets. Use a mini…