3/16/16 – Friday Night Lights #4!


First – just a heads up that we will have a videographer around the gym tomorrow during classes.

Second – we have our 4th Friday Night Lights this week.  Would love to see as many of you as possible there!  Sign up on the Front Desk if you would like to participate.  All members are welcome, and Red Clay Ciderworks  will be there providing beverages!

CrossFit Performance

For Time

250m Row @90%

25 UB DB Thrusters

10 Burpees AFAP

Rest 4-6:00


*choose a load on the DB that will allow you perform them unbroken
*Dose Response: Max Aerobic Power – consistent interval splits throughout

CrossFit Fundamentals

A. Press, 2×5

B. Push Press, 2×8 (same weight)

C. Push Jerk, 3×10 (same weight)


12 min AMRAP

10 Push Jerk

30 MB Squats

Olympic Weightlifting

A. High Hang Clean + Hang Clean + Jerk, 4×1+1+1

75% of 1RM

B. Power Snatch Triple @ 3 Depths, 4×3, increasing

C. Clean Lift Off (First Pull), 5×5


D1. Split BTN Barbell Press, 3×8, rest :60

D2. Split Jerk, 3×8, rest :90