Workout of the Day

Fitness Level 1

A. 10 minutes of Snatch Technique Practice
B. Four sets of:
8 Back Squats (moderate-heavy)
Rest 30 seconds
5-15 Pushups (or variation)
Rest 2-3 minutes

C. Five rounds for time of:
10 Burpees
10 Front Squats (95/65lbs)

 

Fitness Level 2

A. Six sets of:
1 High Hang Snatch + 1 Hang Snatch
+ 1 Snatch
Rest 90 seconds

B. One set of:
15 TnG Snatches @ 50-60%
Rest 1 minute

C. Three sets of:
8 Back Squats @ 70-80%
5-10 Handstand Pushups (or variation)
Rest 2-3 minutes

D. Five rounds for time of:
5 Power Snatch (135/95lbs)
7 Overhead Squats (135/95lbs)
9 Burpees Over-the-Bar
*8 minute time cap. 

 

CrossFit Open Update

We have had 17 people sign-up so far for the CrossFit Open through the gym! Our goal is to get 40+ members to sign-up and we think that we are well on our way. Thanks to everyone who has signed up so far. 

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