Friday January 18, 2019

January 17th, 2019
by:

Upcoming Events

SMR Clinic

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Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

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Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Strength / Skillwork

Back Squat
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

Bulgarian Split Squats
8-8-8
Those new to CrossFit and those that haven’t been lifting 3+x/week skip the split squats.

WOD

5-4-3-2-1 reps for time of
Rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.
Rx
Men: 95-115-135-155-175 lb.
Women: 75-85-95-105-115 lb.

Rx+
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Elements

3 Rounds for time of:
15 KB Hang Clean and Jerks 20/15s
15 Ring Rows
300m Row

Rx – As written
Rx+ – 35/25s, Pull-ups
(C&Js are with 2 KBs)