8/17/15 – ‘Nother Nutrition Seminar


We have another Nutrition Seminar Tuesday, August 18th at 6:30pm.  Highly recommend coming out to one of these monthly seminars!  Don’t need to sign up anywhere, just show up!

CrossFit Performance


A. Push Press, 3×3, rest 2:00

B. Push Jerk, 3×5, rest 2:00


4 min AMRAP

10 DB Thrusters (45/25)

10 Box Jumps (30/24)

– rest 4:00 – x2

CrossFit Fundamentals


A. Ring Row@2222, 4×5, rest :90

B. Eccentric Pullups/Partner Assisted – collect 15 reps


2 Rounds for Time

40 KB Swings (53/35)

30 Abmat Situps

400m Medball Run (20/14)

Strength Class

A. Technique Workshop (positions on the wall and foot work drill)

B. High Hang Snatch + Low Hang Snatch + Overhead Squat, 70%1RM, +5% x3

C. Snatch Lift Off + Snatch + Hang Snatch, EMOM x5.  Aim for weight as 1st set of B

D. Snatch Grip RDL, 4×5.  Same weight as C, increasing