NEWS
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Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!
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JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.
COMMUNITY CLASS – Saturday 5/18
PROGRAMMING
Monday 4/29
Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch
Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%
then SNATCH up the ladder as far as possible
85-89-93-96-99-101%
Tuesday 4/30
AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats
Wednesday 5/1
(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk
then CLEAN & JERK up the percentage ladder
Thursday 5/2
back squat 1RM then
3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest
Friday 5/3
40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg
Saturday 5/4
3 rounds
15 push press, 43/29kg
15 bar-facing burpees
Alternate with a partner and repeat for 3 sets.
Sunday 5/5
for time:
800m run
1000m row
40 burpees over rower
rest 5:00 then
for time:
400m run
500m row
20 burpees over rower
rest 5:00 then
for time:
200m run
250m row
10 burpees over rower
ARTICLES
+ How Do You Want To Do This? – Bombsheller
+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and Cancer –
+ Is Sleeping Naked Better? – REM-Fit
+ The Whole30 Program – Whole30
+ A Grain, A Green, A Bean – No Meat Athlete