Friday 4.14.17

New Saturday Schedule

  • 9am All Levels Class: Workouts will be mainly gymnastic and cardio oriented (meaning we will tend to stay away from the barbells) and will often incorporate some type of partner or team element. This class is by no means any easier than our regular class offerings, just slightly less technical to accommodate all ability and experience levels

  • 10am Advanced Training Session: This class is for our more experienced CrossFitters who want to squeeze in some additional lifting and workout with those of similar ability levels. I will help lead the training session and provide the programming I'm going to follow for the day. This will include some type of power lifting or olympic weightlifting component, gymnastics piece and then a WOD.  Participants will be responsible for warming themselves up and must have a strong understanding and proficiency in the olympic lifts. Essentially this a guided Open Gym offering.

  • 10am - Noon: Open Gym hours



  • Please do not park in the back lot today, Friday 4/14/17. They will be dropping more road base for the back parking lot throughout the day.



Partner Strength

20 Clusters (135lb / 95lb)
16 Clusters (155lb / 105lb)
12 Clusters (165lb / 115lb)
8 Clusters (185lb / 125lb)
4 Clusters (205lb / 135lb)
*Alternate reps. Rest as needed between sets. Cluster = Squat Clean Thruster.



3 Rounds for Time
12 Power Cleans (135lb / 95lb)
12 Chest to Bar Pull-ups
12 Push Jerks
12 Toes to Bar


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