9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk Drives @ 100 – 110%   10am Endurance For time: 1 mile run 1o Rounds 5 T2B 10 Pushups 15 DU 1 mile Run   11:15am Yoga BUY PUNCH CARD NOW!  Read more

Power Cleans 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 Pullups 9 Clean and Jerks (135/93)   Post Loads and Times to ZEN and Comments:  Read more

1RM Snatch – 15 minutes   Then….   WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run 200m) 15 Synchronized Burpees over bar   20 Synchronized OHS, 115/73 200m / 200m Med Ball Run Relay (both run 200) 15 Synchronized Burpee Pull-ups   10 Synchronized OHS, 135/83 200m / 200m  Med ball Run Relay (both run 200) Max  Synchronized Burpee BMU IN REMAINING TIME….       SATURDAY NOVEMBER 10 SAVE THE DATE SAVE A PAIRRead more

Front Squat 3-3-3   Then:   14 Min Amrap of:   7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15)   Post Loads and Times to ZEN and Comments:  Read more

RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort   Then….   For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15 Deadlifts 12 Box Jumps 400m Run 10 Deadlifts 12 Box jumps 400m Run 5 Deadlifts 12 Box Jumps     Have any Friends looking to start CrossFit? Our next group on-ramp starts Monday September 17          Read more