Friday June 8th
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
free for members
Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!
Warm up 5 minute row
30 Air squats with 1 second hold
Group EMPTY Barbell EMOM- Review points of performance then go into
0-2 Minutes – 8 Front squats
2-4 Minutes – 8 Push press
4-6 Minutes 8 Thrusters
Then 20 Minutes to establish a 3 rep max thruster. Percentage might look like this.
3 at 50, 3 at 60, 3 at 75, 3 at 85.. .as many attempts as needed to find max.
this should take about 6 or 7 sets total
13 Minute AMRAP
15 Thrusters 95/65
15 Burpees over your bar