* 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) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure.

2) Front Squat: 3 sets of 8

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 21-15-9 – AQAP:

Power Cleans 135/95

Chest-to-bar Pull-ups

Post Class:

4) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

5) Good Morning: 4 sets of 6

Rest 90 seconds between sets. Heavier than last week.

6) 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