12/5/16 – Retail Discount for 1 More Day



Monday is the last day of our 20% off of all retail (except the new hoodies), so take advantage!  If you want anything just be sure to tell a coach and we can charge it to the account we have on file.  For more on our products, check out our last newsletter.

CrossFit Performance

A. Back Squat @22X1 – 7×1, rest :90



7 Hang Power Cleans

7 Burpee Box Jumps

*load should be unbroken

*box jumps should be cyclical

CrossFit Fundamentals

A. Front Squats @22X1 – 3×5

*find working weight



10 Front Squats

5 Burpees over the Bar

15 KB Swings

Olympic Weightlifting

A. OH Squat Position Work Variations.

Working towards BTN press from last week

B. Mid Hang Power Clean – 6×3, work to moderate

C. Front Squat + Push Jerk + Split Jerk – find a heavy set in 8