Friday 04/09

First Olympic lifting specialty class with coach Pat starts tonight at 6:30pm!

Wishing much luck to coach Dom and Jack Marchese as they continue to take on the CrossFit Games Quarter Finals this weekend!

WOD- 2 RFT

• 10 Muscle Ups

• 20 Lateral Burpees

• 30 Deadlifts (225/155)

• 40 Wallballs (20/14)

Thursday 04/08

Strength- Every 2:30 x 3 Sets

• 6 Strict Press + 6 Push Press

• Build based off feel

WOD- 15 min AMRAP

• 8 Hang Power Cleans (115/80)

• 30 DU

• 8 HSPU

wednesday 04/07

Skill- Accumulate

• 2:00 L-Hang or 4:00 Tuck Hold

• every drop 10 sit ups

WOD- Every 3:00 x 5 Rounds

• 9 Box Jump Overs (24/20)

• 12 DB Goblet Squats (50/35)

• 15/12 Cal Row

  Score= slowest round

TuEsday 04/06

Strength- Every 2:00 x 5

• 5 Back Squats

• 70-80%
  

WOD- 3 RFT

• 400m Run

• 24 Sit ups

• 12 Clean and Jerks (135/95)

Monday 04/05

Oly class completely full!! First class begins this Friday at 6:30pm.

Strength - Every 90s x 5

• 2 Deadlifts

• 70-80% of 1 RM

WOD- For time

• 20 Power snatch (95/65)

• 20 Lateral burpees

• 20 OHS

• 20 Lateral burpees

• 20 Squat snatch