* 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 Jumps 24/20

10 Toes-to-bar

Post Class:

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

6) Dog Sled Sprint: 4 x 50m

Moderate weight, the goal should be pushing fast and consistent. Rest 2 minutes.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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