* 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) Clean and Jerk: Establish a 1RM

Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Clean and a Split Jerk.

2) Snatch: Establish a 1RM

Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Snatch.

3) AQAP:

1 mile Run

Post Class:

4) Hip Extension: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Hollow Position: Accumulate 3 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