* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

Pre Class:

1) Muscle Snatch: Quickly Build to a Heavy Single

Spend around 10 minutes building to a heavy Single. No more than 1 failed rep.

2) Clean + Front Squat + Jerk:

A – 1+3+1 @ 75% x 3 sets

B – 1+3+1 @ 80% x 2 sets

C – 1+2+1 @ 85% x 1 set

Warm-up as needed. Clean is Full Squat and Jerk is Split. % based off of your Clean and Jerk.

WOD:

3) Bench Press: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. 20 rep Cap for the Max Reps.

4) Row: 30 minutes Easy

Row at a moderate pace. 70-80% of your Max Heart Rate.

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