Category: Sport

* 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 35/25 10 Burpee Pull-ups If you can’t do a Burpee Pull-up perform 10 Burpees and 10 Pull-ups…

* 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 35/26 50 Double-unders Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. 4) Row: 15 x :30 ON/:30 OFF Row on the wattage setting. Off should be 50% of the wattage of ON, goal is fastest maintainable pace. For results post detailed weights, reps, times, thoughts, etc….

* 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) 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. 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 95/65 Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Work only to a height you can…

* 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 115/75 Pull-ups Extra Work: 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. 4) Reverse Hyper: 4 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

* 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 Chest-to-bar Pull-ups https://www.youtube.com/watch?v=kGDLwQ5BPKs Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments