Monday

Overhead Squat:

5-5-5-5

AMRAP 15 Minutes:

-3 Power Snatch 75%
-6 Clapping Pushups
-12 Knees to Elbows

Please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Monday

CrossFit Kids is in Session!

Power Snatch:

1-1-1-1

3 Rounds:

-6 Power Snatch @ 75% of today's best effort
-12 Med-Ball or Sand Bag GetUps
-50 Squats

Tuesday

Tara picking Greg Everett's brain during his coaching session of Aimee Anaya and Dutch during this past weekend's Black Box Summit. What a blast! Lot's of great info put out to help you guys out even more. Photo courtesy of sicfit.com

Clean Deadlift:

5-5-5-5-5 (100-110% of ME Clean)
-use a 3" riser if flexibility allows.

15-12-9
Power Snatch 115/75
21-15-9
C2B Pullups

Tuesday

Paleo + CrossFit: It may save your life...
From Robb Wolf

Overhead Squat:

1-1-1-1-1

Complete as many rounds in 20 minutes as you can of:

-65 pound Power snatch, 12 reps
-10 Push-ups

Monday

Squat Thruster:

1-1-1-1-1

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Tuesday

Power Snatch:

8x2

5 Rounds:

-5 Power Snatches @ 85 % of 2RM
-20 Pushups