WOD

1. Buy In
Push Jerk
5×4 @ 75%
You should focus on improving both technique and strength simultaneously.

2. Metcon
AMRAP 3:
12/9 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Bike
4 Power Snatches (135/95)
Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows you to get more work done.

Log Workout


• BOX NEWS •

  • Saturday, January 13th –  Group Class at 9am Cancelled
  • Friday, January 19th – 6pm Group Classes Cancelled

Save the Date

  • Saturday, January 13th @ 9am – Hieroglyphic Hike
  • Thursday, January 11th – Crossfit Open Registration Begins
  • Friday, January 19th @ 6pm – Year End party
  • Saturday, January 20th @ 9AM – Olympic Lifting Clinic

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