6/21/16 – Nutrition Seminar Thursday

colleen snatch


This Thursday, June 23rd at 6:30pm is our monthly Nutrition Seminar.  So much of the work that you need to do to become the healthiest version of yourself as possible is done in the kitchen.  Spend about an hour learning about what to eat and what to avoid, how much to eat, and when to eat it, based on your body type and your goals.  Hope to see you there!

CrossFit Performance

A. Power Clean + Push Jerk – 3×1.1.1, rest :20/2:00


For Time

60 Bar Facing Hand Release Burpees

30 Power Clean + Push Jerk (load from A)

CrossFit Fundamentals

A. CrossOver Symmetry Review

B. Strict Pullups @21X1 – collect 25 reps


C. Modified Strict Pullups @21X1 – 5×5



12 DB Hang Power Clean + Push Press

60 Single Unders

Strength Class

A. Back Squat – 4×4.4.4, rest :20/2:00

*same weight as last time

B. OH Lunges – 3×50′

C1. KB Trunk Twists – 3×12 (total), rest :20

C2. DB Z Press @31X2 – 3×8-10, rest 1:30


A. Foot Pull


12 x 50m Run. :30 rest