3/23/16 – Nutrition Seminar on Thursday



We have our monthly Nutrition Seminar this Thursday, March 24th at 6:30pm.  Review what we generally recommend to our members based on your goals.  Come prepared to take notes and ask questions.  Hope to see you there!

Also, please take a second to fill out this survey about what you would like to see in the Retail Shop

CrossFit Performance

Squat Therapy


15 min AMRAP

15 Back Squats (light/mod)

12 Toes to Bar

9 Box Jumps

*Dose Response: Max Aerobic Power – continuous, 85% effort

CrossFit Fundamentals

A. Hang Power Clean Review

B. Front Squat Review

C. 10 x 1 Hang Power Clean + 2 Front Squats



HR Pushups

Rest 1:00


Hollow Body Holds

Rest 1:00


DB Front Squats

*Tabata is :20 work, :10 rest, x8

Olympic Weightlifting

A. Snatch Lift Off – 5×2

Low effort

B. Snatch High Pull – 5×2

Position 2 – low effort

C. Snatch Balance – 5×2

Low effort

D. Snatch – heavy single