Wednesday, June 26, 2019

Hello all!

Just wanted to say happy last week to all of our teachers and students out there.

Our summer schedule comes into full swing after this week so I will give you a breakdown here.

We have added a 9am class Monday to Friday. This is for all all adults and teens. Teens that want to get in their training can come to this class or check with us if you want to attend another class.

We will be open straight through from 6am to 8pm.

Comp class will be on Wednesday night from 630 to 8pm to replace the Oly Lifting class we have been doing. There will be no comp class on Saturday afternoons. We want you to go outdoors and use your fitness and enjoy this summer weather.

Starting this Saturday we will have class at 8/9/10/11 and Sunday as always we have class at 10 and be open until 12.

CrossFit - 6/9/12/330/430/530


E2MOM x 5 Rounds

2 Push Press + 2 Push Jerks + Handstand Walking Practice


4 Push Press + Wall Walk Practice



Buy In - 1 mile or 1K run

and then

20 WBS

10 DB S2OH (right)

20 T2B/Leg Raises/Knee Tucks

10 DB S2OH (left)

Push the pace on this one hard.

Stars For Life - 10am


Squatting - Front Squats x 5reps x 3sets

Leg Raises or Knee Tucks x 5reps x 3sets


15min AMRAP

5 Front Squats

10 MB Situps

150m Run

Rest 1 minute

Olympic LIfting - 630pm

OLY: Clean + Jerk

5 Mins - Warm up with Barbell

5 Mins - 50 Split or Power Jerks with PVC


3 Position Clean Pulls @ 50%

Focus on Balance


Power Clean + Clean @50-60%

Focus on meeting the bar on the clean

E90s x 6

Clean + FS + Jerk @50-70%

Tabata Clock

One Lifter at Time - 3 attempts

1 Clean + Jerk

- Team 782