SUNDAY 7.24.2016 WOD

7.24.2016.2

7.24.2016

Friday was Nolan’s last class with us. The Noon class will miss you!

WARMUP:
Jog 2 Laps
Dynamic Warmup
1/2 Tabata Bottom to Bottom Air Squat Holding Light Dumbbell in Front Rack
(Use a Medball if Needed)

+ Shoulder Mobility

TEMPO WORK:
As a group Complete 1 Round Together Led By The Coach

Every Minute For 5 Minutes
30″ Tempo Push-Ups 2301

Rest 2 Minutes

Every 90″ For 7:30
30″ Tempo Strict Pull-Up 2302
Highly Encouraged to Use Band to Perform Approximately 3-4 Controlled Pull-Ups Every 90″.
May Substitute Ring Rows

CONDITIONING:

20 Minute Cap:

SPORT
For Time:
20-15-10-5
Hang Squat Snatch 95/65
BARF Burpees

Must be full squat snatches.

FITNESS
5 Rounds For Time:
20 Wall Balls
10 Wall Ball Sit-Ups
Run to #3

STRETCH

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up

Shoulder Openers and Plate Raises

PART 1: Every 90″ For 9 Minutes (Up to 6 Sets)
Out of Racks, Focus on ROM and Technique.
1 Split Jerk From Behind The Neck +
1 Pause Jerk Dip +
1 Split Jerk From Front Rack

Rest

PART 2: Every 90″ For 15 Minutes (Up to 10 Sets)
Increase Loading with Every Successful Set

1 Clean Deadlift to Power Position +
1 Power Position Squat Clean +
1 Split Jerk

Once You Can No Longer Clean The Weight, Perform:

1 Segmented Squat Clean w/ 1″ Pause at Knees+
1 Split Jerk

Rest

PART 3: Remainder of Class
Complete 12 Full Clean and Jerks at 70 to 75 Percent of your 1 RM

SATURDAY 7.23.2016 WOD

7.23.2016

IMG_3266

Congratulations Jay and Lyndsey, and welcome baby Owen to the CFS family!

WARM UP:

1 RNFT
10 Pause Air Squats
10 T – Pushups
10 Dead Bugs
10 Beat Swings
Bear Crawl Length of Gym

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

2 RNFT
3 RDLs
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

PART 1:

SPORT/FITNESS:

If you successfully complete the lift with good technique – add weight
until your technique suffers than back off and lower the weight.

10 Min Clock

5 Attempts – Once Every 2 Min
2 High Hang Squat Cleans + 2 Mid Thigh + 2 Below Knee (bar is not
dropped between reps)

PART 2:

With a Partner. Break Up the work however you see fit one person works
at a time.

20 Min AMRAP

30 Cal Row
Sand Bag Carry 1 Lap – 75lb or 50lb or 30lb Med Ball
30 C2B Pullups SPORT or 30 Burpees FITNESS

or

OLYMPIC WOD

Outlaw Barbell Week 2

FRIDAY 7.22.2016 WOD

7.22.2016

WARM UP:

With a Partner. P1 will Jog 1 Lap. P2 will Row until P1 finishes run. Switch.

2 RNFT
P1 Completes 10 Wall Balls then P2 Completes 10 Wall Balls….
P1 Completes 10 Russian Swings…
P1 Completes 5 Burpees….

Thoracic and Shoulder MOB

PART 1:

FITNESS:

3 Rounds for time:
21 Swings 53/35
12 Burpees
Run 1 Lap

SPORT:

Games WOD – “Triangle Couplet”

For Time:
15-10-6
Thrusters 165/115
Bar Muscle Ups

or

OLYMPIC WOD

Outlaw Barbell Week 2

THURSDAY 7.21.2016 WOD

7.21.2016

WARM UP:

Agility Ladder and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 Min AMRAP NFT

1 TGU on R & 1 on L

:10 Handstand Hold – aim to take feet off the wall and practice free
standing. Advanced practice holding free handstand (not walking)

500m Row – 400m Row – 300m Row – 200m Row (each time reduce by 100m)

10 Total Renegade Rows

15 Hollow Rocks

Out the Front Door – Jog to hill – SPRINT up hill – jog/walk back in
to Front Door

or

OLYMPIC WOD – ACTIVE REST DAY

GYM IS OPEN – POWER IS ON

WEDNESDAY 7.20.2016 WOD

7.20.2016

WARM UP:

Jog 1 Lap

Bear Crawl Length of Gym Down
Walking Lunge Back
Burpee Broad Jump Length of Gym Down
Bear Crawl Backwards Back

Jog 1 Lap Sprint Hill Walk Back In

1 Thoracic MOB & YTW Prep with Light Plates

PART 1:

10 Min AMRAP NFT

6 OH Walking Lunge – Hold Single KB in OH Position in R Arm
12 Pushups or 6 HSPU
6 OH Walking Lunge – Hold Single KB in OH Position in L Arm
24 DUs

PART 2:

FITNESS:

Run 2 Laps

4 Rounds
5 R & 5 L KB Push Jerk
15 AbMat Situps or 10 Knee Ups

Run 2 Laps

SPORTS:

Run 2 Laps

3 Rounds
7 Push Jerk 185/115
21 TTB

Run 2 Laps

or

OLYMPIC WOD

Outlaw Barbell Week 2

TUESDAY 7.19.2016 WOD

7.19.2016

WARM UP:

Jog 1 Lap

2 RNFT
5 Pushups
10 Hollow Rocks
15 Air Squats

Jog 1 Lap – Sprint Up Hill – Walk Back In

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

1 RNFT
10 RDLs
10 Front Squats
10 RDLs
10 Back Squats

PART 1:

5 Rounds NFT

A1. 5 Front Squats – If you know your 1 RM aim for 75%

A2. 5 Strict Chin Ups – Advanced 5 Sets for Max 2 Rep Weighted Chin Up

PART 2:

FITNESS:

15 Min AMRAP
10 Alt Reverse Lunges with Barbell on Back 45/25 – bar comes off the floor
10 Push Press with same Barbell
10 OHS or Front Squat same Barbell
10 Pushups

SPORT:

5 Rounds for time:
7 Squat Cleans 155/115
14 Swings 70/44

or

OLYMPIC WOD

Outlaw Barbell Week 2

MONDAY 7.18.2016 WOD

7.18.2016

WARM UP:

3 Rounds:

10-15 Light Wall Balls
5 Pushup Plus + 5-10 Pushups
Jog to #2

Hip & Thoracic MOB

PART 1:

10 Min AMRAP NFT

A1. 5 RDLs – Athlete’s choice how much weight to add

A2. 5 Strict Deficit HSPU or Strict HSPU or :10 Sec Hold or 2 Attempts
at HS Walk

PART 2:

FITNESS:

With a Partner. P1 completes a full round and then P2 completes a full
round. Each Partner will complete 3 Rounds.

Pick up where you left off from your previous round.

Score = Total Points Completed.

3 Min AMRAP
10 Wall Balls
10 Box Jumps or Step Ups
5 Burpees or 5 Unassisted Pullups

SPORT:

With a Partner. P1 completes a full round and then P2 completes a full
round. Each Partner will complete 3 Rounds.

Pick up where you left off from your previous round.

Score = Total Points Completed.

3 Min AMRAP
10 Shoulder to OH 115/75
10 Box Jumps 24/20 – no step ups
5 C2B Pullups

Coach Led Cool Down Stretch

or

OLYMPIC WOD

Outlaw Barbell Week 2

SUNDAY 7.17.2016 WOD

7.17.2016

WARMUP:
Jog 2 Laps
Coach Led Track Drills

+ Shoulder Mobility

ISOMETRIC HOLDS:
20 Minutes to Complete:

SPORT
Up to 3 Rounds:
1 Minute Max Cals on the Assault Bike
Accumulate 90″ Static Hang From Pull-Up Bar
Accumulate 45″ L-Sit
Rest Approximately 2 Minutes In Between Rounds

FITNESS:
Up to 3 Rounds
1 Minute Max Cals on the Rower
Accumulate 1 Minute Static Hang From Pull-Up Bar
Accumulate 30″ Knee Tuck
Rest Approximately 2 Minutes In Between Rounds

CONDITIONING:

SPORT
9 Minute AMRAP
50 Double Unders
15 Back Squats 135/95 (From Floor, No Rack)

FITNESS
9 Minute AMRAP
50 or 25 Double Unders or 100 Single Unders
10 Front Squats 115/75 or Goblet Squats 53/44

STRETCH

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up

Shoulder Openers and Plate Raises

PART 1: Every 90″ For 9 Minutes (Up to 6 Sets)
Out of Racks, Focus on ROM and Technique.
1 Snatch Balance +
1 OHS +
1 High Hang Squat Snatch

Rest

PART 2A: Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions

1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Power Position Snatch

PART 2B: Every 90″ For 9 Minutes (Up to 6 Sets)
Work Backwards

1 Snatch Deadlift to Power Position +
1 Power Position Snatch +
1 Mid Thigh Snatch

Rest

PART 3: Remainder of Class
Every Minute on the Minute For 15 Minutes
Complete 1 Full Snatch as Part of a Snatch Wave

The Stamford Chamber of Commerce Young Professionals Networking Event

In case you missed Lisa Feinberg’s post on Facebook…

The Stamford Chamber of Commerce Young Professionals Council presents:

July 19: Summer Celebration
PRIME Restaurant, 78 Southfield Avenue
5:45 pm check in
6:00 pm – 8:30 pm
$25 members pre-registered
$30 day-of & non-members

Mark your calendars and come celebrate summer!
6:00 pm – 7:00 pm open bar of beer, wine and Prime’s signature “Babylon Express” cocktail and passed hors d’oeuvres. Cash bar after 7:00 pm.

The Young Professionals Council (YPC) of the Stamford Chamber of Commerce invite you to Celebrate Summer with their After-Hours Networking Event. Join us for a fun-filled evening at this new, hip location for nibbles, beverages and networking. Bring a colleague or friend!

This event is geared toward young professionals under the age of 40.

SATURDAY 7.16.2015 WOD

7.16.2016

WARM UP:

Jog 1 Lap

2 RNFT
5 Air Squats
5 Pushup Plus
5 Pushups
10 Dead Bugs
10 Beat Swings

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

2 RNFT
3 RDLs
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

PART 1:

SPORT:

Climb the ladder. If you miss a lift you have to REPEAT IT. If you
make a lift you HAVE to ADD WEIGHT. How much weight you decide to
start with on the barbell is up to you!

9 Attempts – Once Every :90 Sec
3 TNG Squat Cleans

FITNESS:

If you successfully complete the lift with good technique – add weight
until your technique suffers than back off and lower the weight.

9 Attempts – Once Every :90 Sec
3 Hang Squat Cleans (mid thigh) – bar may be dropped between reps

PART 2:

SPORT:

Men – With a Partner. Both partners MAY WORK at the same time. Only 1
Ring Set Up per Team and One Bike Per Team.

Break up the work however you see fit.

Complete in Any Order for time:

40 Ring Muscle Ups
80 Cals on Assault Bike

Women – With a Partner. Both partners may work at the same time. One
Bike or Rower Per Team.

Break up the work however you see fit.

Complete in Any Order for time:

30 Bar Muscle Ups
80 Cals on Assault Bike or 100 Cals Rowing

FITNESS:

3 Round for time:
Run 1 Lap
3 Hang Squat Cleans Using Your Last Weight from Part 1
2 Rounds of “CINDY”

1 Round of “CINDY”= 5 Pullups, 10 Pushups, 15 Air Squats

Scale to:

3 Pullups, 6 Pushups, 9 Squats

or

OLYMPIC WOD

3 Position Snatch (2 Reps High + 2 Reps Mid Thigh + 2 Reps Knees = 1 Set)

Base this off of your High Hang Squat Snatch which should be your
weakest number.

50%
60%
65%
70%
65%

Push Press
5 Reps @ 50% (base off of Max Push Press)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

5 Front Squats + 1 Push Jerk

5 Reps + 1 Push Jerk @ 50% (base off of Push Jerk)
5 Reps +1 @ 60%
5 Reps +1 @ 65%
5 Reps +1 @ 70%
5 Reps +1 @ 70%

FRIDAY 7.15.2016 WOD

7.15.2016

WARM UP:

Jog 1 Lap

2 RNFT
10 Lower Box Jumps
10 Light Wall Balls
10 Russian Swings

Jog to hill – sprint up hill – walk jog back in

Thoracic and Shoulder MOB

PART 1:

SPORT:

Choose One – This can be done with a Partner, or Solo. BUT if you
choose Solo you MUST do the weight Rx!!!

If you go Team then one person is working at a time, breaking up the
work however you see fit.

20 Min CAP

“Double DT”
10 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men use 155 lb, Women use 105 lb

Or

“Heavy DT”
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men use 205 lb, Women use 145 lb

FITNESS:

With a Partner. One Person works at a time. One person may start the
run early but both partners must be in the room in order to begin
working.

“KELLY”

5 Rounds for time:
Run 1 Lap
30 Box Jumps or Step Ups
30 Wall Balls

or

OLYMPIC WOD

Hang Squat Clean (From Knees)

5 Reps @ 50% (base off of Max Clean)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 65%

Snatch Grip Deadlifts

5 Reps @ 70% (base off of Max Snatch)
5 Reps @ 80%
5 Reps @ 85%
5 Reps @ 90%
5 Reps @ 95%

RDL (Romanian Deadlift)
5 Reps @ 50% (base off of Max Front Squat)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

THURSDAY 7.14.2016 WOD

7.14.2016

WARM UP:

Agility Ladder and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 Min AMRAP NFT

1 Rope Climb or 5 Strict Pullups

1 Sled Pull Across the Gym Walking Forward

Handstand Hold – aim to take feet off the wall and practice free
standing. Advanced practice holding free handstand (not walking)

:30 Sec Max Assault Bike Sprint

1 Sled Pull Across the Gym Walking Backwards

Pinch 2 Bumper Plates and Walk Across Gym and Back without Dropping

Out the Front Door – Jog to hill – SPRINT up hill – jog/walk back in
to Front Door

or

OLYMPIC WOD

Rest Day

NEW ONRAMP STARTS MONDAY AUGUST 1ST

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The AUGUST ONRAMP Class starts on Monday, August 1st @ 8:00 pm.

The cost to enroll is $195 and includes the 3 week program plus an additional 1 week of WOD classes.There are 9 Sessions, each 1 hour long. During these sessions you will learn how to safely perform common CrossFit movements, increase your general conditioning and begin to get accustomed to training in a large fast paced CrossFit class.

We will slowly ramp up the intensity and volume as the classes progress. There will be plenty of exercise modifications provided for members with previous injury or limitations. One underrated but important benefit of completing the On Ramp program is the new found friends you’ll make!

On Ramp meets on Mon, Tue and Thur @ 8:00 pm. If you cannot make the regularly scheduled On Ramp classes please contact us to arrange private sessions.

If you’re ready to get started click here to register online for the next On Ramp.

WEDNESDAY 7.13.2016 WOD

7.13.2016

WARM UP:

2 Rounds of:

:40 Sec Row or Bike
:20 Sec Rest
:40 Sec Light Wall Balls
:20 Sec Rest
:40 Sec 5 Pushup Plus + 5 Pushups (amrap)
:20 Sec Rest

1 Thoracic Shoulder Prep

PART 1:

10 Min EMOM

Min 1 – 5-10 Kipping Pullups (Practice Time!) or Advanced 1 Bar MU +
3 C2B Pullups + 5 Regular Pullups

Min 2 – DUs x 40 or 20 or :40 practice (Practice Time!)

Use this time to practice your kipping pullups and Double Unders,
there is no score or clock to be concerned with, start with the basics
– master the beat swing and the good single unders first.

PART 2:

SPORT/FITNESS:

20 Min AMRAP

With a Partner. One person works at a time break up the work however
you see fit.

40 Cal Row
40 TTB (fitness may scale to Knee Raises)
40 Cal Row
Accumulate 3:00 Min with 45lb/25lb Plate on back in Plank Position (1
Plate per team take turns)
40 Cal Row
40 Abmat Sit Ups

1 Piece of Equipment per team

or

OLYMPIC WOD

Hang Squat Snatch (From Knees)
5 Reps @ 50% (base off of Max Squat Snatch)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

Split Jerk
5 Reps @ 50% (base off of Max Split Jerk)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

Snatch Pulls
5 Reps @ 50% (base off of Max Snatch)
5 Reps @ 60%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%

Back Squat
5 Reps @ 50% (base off of Max Back Squat)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

TUESDAY 7.12.2016 WOD

7.12.2016

WARM UP:

Jog 1 Lap

2 RNFT
5 Air Squats
5 Pushup Plus
5 Pushups
10 Dead Bugs
10 Beat Swings

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

2 RNFT
3 Snatch Grip RDLs
3 Snatch Pulls
3 Muscle Snatches

2 RNFT
3 High Hang Snatches
3 Below Knee Snatches
3 Drop Snatches

PART 1:

SPORT:
Climb the ladder. If you miss a lift you have to REPEAT IT. If you
make a lift you HAVE to ADD WEIGHT. How much weight you decide to
start with on the barbell is up to you!

9 Attempts – Once Every :90 Sec
3 Rep TNG Squat Snatch

FITNESS:
The goal in the Fitness WOD is master the basic fundamentals and add
weight when appropriate.

9 Attempts – Once Every :90 Sec
1 High Hang Squat Snatch + 1 Snatch Balance + 1 OHS (keep the weight
lower and focus on moving correctly)

PART 2:

SPORT:

4 Rounds for time:
15 Front Squats (Bodyweight Men / 3/4 Bodyweight Women)
Run 1 Lap

FITNESS:

4 Rounds for time:
15 Goblet Squats 53/35
Run 1 Lap or Row 350m

or

OLYMPIC WOD

Hang Squat Clean (Mid Thigh)
5 Reps @ 50% (base off of Max Squat Clean)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

Push Jerk
5 Reps @ 50% (base off of Max Push Jerk)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

Snatch Balance
5 Reps @ 50% (base off of Max Snatch)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 65%

RDL (Romanian Deadlift)
5 Reps @ 50% (base off of Max Front Squat)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 65%

MONDAY 7.11.2016 WOD

7.11.2016

WARM UP:

2 Rounds of:

:40 Sec Row
:20 Sec Rest
:40 Sec Light Wall Balls
:20 Sec Rest
:40 Sec 5 Pushup Plus + 5 Pushups (amrap)
:20 Sec Rest

Hip MOB

PART 1:

10 Min AMRAP NFT

A1. 5 R & 5 L Reverse Lunges with Barbell on Front Rack or Back
(athlete’s choice on how much weight to add)

A2. 5-10 Strict Pullups or False Grip Ring Pullups

PART 2:

FITNESS:

17 Min AMRAP

With a Partner. P1 completes a full round and then P2 completes a full round.

10/8 Cals Rowing
10 Russian Swings
5 to 10 Burpees No Jump

SPORT:

17 Min AMRAP

With a Partner. P1 completes a full round and then P2 completes a full round.

10 Box Jumps 24/20 (No Step Ups)
10 Russian Swings 70/44
10 Cals on Assault Bike or Rower

Coach Led Cool Down Stretch

or

OLYMPIC WOD

Hang Squat Snatch (Mid Thigh)
5 Reps @ 50% (base off of Max Squat Snatch)
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

Clean Pulls
5 Reps @ 50% (base off of Max Clean)
5 Reps @ 60%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%

Front Squat
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 70%

SUNDAY 7.10.2016 OLYMPIC LIFTING COMP

7.10.2016

SUNDAY – 9:00 am Class Only – OLY Competition at 10:00 am

Everyone competing on Sunday be ready to go at 10:00 am, weigh ins (optional) at 9:30.

We will have 2 platforms going at once so Women and Men will both start at 10:00 am.

WARMUP:
Jog 2 Laps
Coach Led Track Drills

+ Shoulder Mobility

ISOMETRIC HOLDS:
As a group Complete 2 Rounds Together Led By a Coach

60″ Hold at Top of Pull-up + Slow Negative
30″ Rest
60″Tempo Push-Ups 2301
30″ Rest
60″ Hold at Top of Pull-Up + Slow Negative
30″ Rest
60″ Tempo Push-Ups 2301
30″ Rest
200M OH Barbell Carry
Rest 2 Minutes

CONDITIONING:

20 Minute Cap:

SPORT
3 Rounds For Time:
400m Run
30 OHS 95/65
10 C2B Pull-Ups

FITNESS
3 Rounds For Time:
400m Run
20 Goblet Squats 53/35
10 KBS 53/35

STRETCH

SATURDAY 7.9.16 WOD

BK headstand

SUNDAY – 9:00 am Class Only – OLY Competition at 10:00 am
Everyone competing on Sunday be ready to go at 10:00 am, weigh ins (optional) at 9:30.
We will have 2 platforms going at once so Women and Men will both start at 10:00 am.

WARM UP:

Jog 1 Lap

2 RNFT
5 Air Squats
5 Pushup Plus
5 Pushups
10 Dead Bugs
10 Beat Swings

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

2 RNFT
3 RDLs
3 Muscle Cleans
3 High Hang Squat Cleans

2 RNFT
3 Strict Press
3 Pause Split Jerks
3 Split Jerks

PART 1:

SPORT/FITNESS:
Climb the ladder. If you miss a lift you have to REPEAT IT. If you
make a lift you HAVE to ADD WEIGHT. How much weight you decide to
start with on the barbell is up to you!

9 Attempts – Once Every :90 Sec
1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk

PART 2:

SPORT: Solo

1K Row
30 Power Cleans 185/115
50 Bar Facing Burpees

FITNESS:

10-9-8-7-6-5-4-3-2-1
Wall Balls
Hang Power Cleans – Using 50% of where you left off from PART 1

OLY:

Behind the Neck Jerk

1 Set of 3 Reps @ 60% of Clean & Jerk 1 Rep Max
1 Set of 3 Reps @ 70% of Clean & Jerk 1 Rep Max
1 Set of 3 Reps @ 80% of Clean & Jerk 1 Rep Max
3 Sets of 1 Rep @ 90@ of Clean & Jerk 1 Rep Max

Front Squat

5 Sets of 3 Reps @ 80% of 1 Rep Max

CrossFit Kids Classes are Back!

kid pics

Classes on Tuesdays at 4:15-5pm for kids ages 4-7, and Sundays at 12:15-1pm for kids ages 8-12. The schedule is by appointment only, so you will need to pre-register by email. For Tuesday classes an email must be received by 5pm the night before, and for Sunday classes an email must be received by 5pm on Friday.

The cost is $20 per child per class, and $15 per each additional sibling. The first class is always free for new kids!!!

Please contact Coach Melissa at Melissalewin21@gmail.com for questions and to register your child. Thank you and we look forward to a fit and fun summer!!!

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