Monday, April 15, 2019

Hello all!

Big shout out to Kirk and Emily as well as Ryan and Tyne who competed over in Halifax this past Saturday. Cheerleaders and coaches Greg, Emos, Allison, and Mike A. all took part in the road trip to cheer these athletes on for the day!

Few announcements for our morning classes. On Monday/Thursday we have our PrimeTime class at 10am, on Tuesday/Friday at 10am we have LiveFit and then on Wednesday at 10am we have our Stars for Life class. We will have our adaptive class at 11am on Tuesday and Thursday!

CrossFit - 6/12/330/430/530/630


EMOM x 3

3 High Hang Cleans (best depth)

EMOM x 3

2 Hang Cleans (best depth)

and then

12 minutes to build to a heavy clean (best depth)


3 Rounds

8 Front Squats (185/125) (135/95) (95/65)

16 DB Step Ups (single DB)

24 Squat Jumps

10 min time cap - Front squats start from the floor.

PrimeTimers - 10am

Skill Review

KB Deadlift x 5reps x 3sets

Pushup x 5reps x 3sets

After a warm-up we’ll work on these two skills alternating back and forth.

The focus here is to work on picking things up off the ground and then to work on pushing yourself off the ground if need be.

New Skills

Situps x 5rep x 3sets

Plank x 20secs x 3sets

We’ll focus here on moving through your situps and pushing yourself off the ground with your abs.

We will also do a bit of work on your plank.


3 complete sets or maximum 12 minutes of work

2min Row/Bike/Ski

10 KB Deadlifts

10 Situps

5 Pushups off wall or bar

CrossFit 101 - 730pm


Review Hang Power Clean

We will work on the clean and then work a bit on cleaning to best depth. This will be from different positions above the knee.

10min EMOM

3 Hang Cleans

First 5 minutes work on a high hang clean and then for the second 5 minutes work on your cleans from above the knee.


10min AMRAP

8 Front Squats (75/55lbs)

12 Step Ups

16 MB Slams

Get it!

- Team 782