* 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

Pre Class:

1) 2-Stop Clean Pulls: 3 sets of 3

Pause below the knee for 2-3 seconds, above the knee for 2-3 seconds then finish the pull. Rest 90-120 seconds between sets. Work only as heavy as you can hold back position.

2) Touch and Go Power Clean: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible…it is encouraged that you work only to the limitations of proper footwork, i.e. no dropping out wide.

3) Halting Jerk: 5 sets of 3

Rest 90-120 seconds between sets. Hold each Jerk for 3 seconds in the bottom of the dip. Work as heavy as possible.

Class:

4) Back Squat: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

5) 21-15-9 – AQAP:

Front Squats 155/105

Chest-to-bar Pull-ups

Post Class:

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90 seconds between sets.

7) 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.

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