8/29/16 – Thursday Night Football

jay burpee


Plan ahead!  There is another home preseason football game on Thursday evening so those PM classes are cancelled.  The latest class on Thursday will be 12pm, so plan ahead and get up early!

CrossFit Performance

A. Hang Power Snatch – 3×3


For Time

60 Cals on Rower

40 Hang Power Snatch (60% of A)

20 Bar Facing Burpees

CrossFit Fundamentals

A. Squat Therapy

B. Wall Ball Review



20 Wall Balls

10 Burpees

Olympic Weightlifting

A. Above Knee Hang Clean Triple – heavy single

B. Muscle Snatch – heavy single

C. Overhead Squat – heavy double


3 Rounds

Max Wall Walk – keep moving

AMRAP – 1 Pushups

AMRAP – 1 Abmat Situps

Rest 2:00