Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Warm up- partner sled pushes- Take turns, go light, get 3-5 pushes in

Strength-Snatch
2-2-2-2-2-2

Wod 1- 7 minute Amrap
7 power snatches 135/95
7 slam balls

Rest 2 minutes

wod 2- 7 minutes
7 push press 135/95
7 slam balls

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Warm up- start together on the hour
5 minute emom
Run 100
4 burpees

Strength-
Deadlift
5,5,5,3,1+ at 75%,80%,85%,90%,95%
Please see Mondays post on on how to approach this properly. wod listed below video

Wod-

5 rounds
9 deadlifts 225/185
2/1 rope climbs (NOT legless)
12 ring dips

Extra:work your pull up strength-
Slow strict ring rows OR strict pull ups OR weighted strict pull ups
3 sets of 10

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Tuesday-Warm up with 4 minutes of rowing or bike then get your bar out.
Lets Olympic Lift
Power clean + 2 power jerks- slowly build up to a max- this should take about 20 minutes.

Wod- This wod (along with about 99 percent of all others)  is about intensity.. scale so you can KEEP MOVING. Little to no breaks on this one. We will help you pick a weight and muscle up/ pull up options.. if a coach takes weight off your bar, or asks you to switch from muscle ups to pull ups please do it. Intensity!!!
13 minutes
7 power cleans 185/135
5 bar muscle ups (sub 3 from the start if this is a skill you just learned or still working on)
30 doubles or 60 singles.
*subs for bar muscle are chest to bar pull ups OR 10 regular pull ups OR 10 jumping pull ups OR 10 ring rows. No bands today please. Also if you are losing your bar muscle ups mid wod and drastically slowing down please scale mid wod… either reduce reps or sub out the movement..

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who want one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

And now for the good stuff!

Monday-
Warm Up-500 m row- 25 air squats with a hold at the bottom. Sit up against the all if you have to in order to keep a good back angle

Strength- Back Squat
5,5,5,3,1+  75%,80%,85%,90%,95%
What this means! It means you do some warm up sets with a very light weight to get ready for your first set of 5. Newer people have a pass on percentages. We are just building up strength at this point and finding a 1+ set is not a great idea.
For people that have been here you are basing all numbers in these sets of 90 percent of your one rep max.. confusing.. a little bit, but we will help.

Now for the good stuff. Wod is below the video

Wod 5 Rounds for time
10 dumbbell thrusters 55/35
200M run with a sand bag or med ball
15 burpees

Extra work-
10 Minute alternating Emom
0-1- 25 double under  or 15 double attempts ( if you aren’t close to doubles do 50 singles)
1-2 – 40 second plank hold
Keep alternating.

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

50 Pass throughs
25 Overhead squats

Strength 1
Snatch Sets of 3, drop and reset each rep Power Snatch for newer athletes, full for regular 75percent
3,3,3,3,3

Strength 2-
Bench Press
5,5,5,3,3+

Wod- Staggered starts- Don’t skip bench please… but if you must, then get started on rowing
5×500 meter max effort rows, work to rest ratio in approximately 1 to 1
Partner up with someone who rows about the same as you and switch on and off the same rower