Wednesday, April 17, 2019

Hello all!

Hope you are getting yourself ready to enjoy the long weekend.

Friday we have class at 10/12, Saturday 10/11 and then comp class at 12, Sunday class at 10 and then Monday class at 10/12. Will be designed for bigger classes to have some fun, sweat, and work off some of the Easter chocolate!

CrossFit - 6/12/330/430/530


12mins to build to a heavy power snatch

After a solid warmup getting your body primed to move fast and mobile enough to move well we will get a barbell in your hands.

For the first five minutes I would work a little bit of a complex to get yourself warmed up, possibly a power snatch, hang power snatch, behind the neck jerk and then get right to work building up in weight.

Conditioning Chipper

18 minute time cap

50cal Bike/Ski/Row

50 DB Snatches

50 Burpees

200 DU’s/300 SU’s/3 minutes DU practice

Get your heart working!

Stars For Life - 10am


Introduce Bike/Ski

Introduce Ring Rows

Review DB Snatch

Review MB Situps

Review Pushups


15min Partner AMRAP - alternate movements

5 Ring Rows

10 DB Snatch (5 per arm)

5 Pushups

10 Situps

5 Burpees

10 Squats

Comp Class - 630pm

A: Class WOD

B: 5 Back Squats

E3MOM x 5 Rounds

C: Power Snatch Build

D: 3 Rounds

15/10cal Bike

3 Rope Climbs

10 High Box Jump Overs

3 Heavy Back Squats

Rest 3 minutes

Waterfall Style

- Team 782