Attention open gym will be moving to 930am to 1130 am starting Wednesday August 18th. Barbell will be moving from 6 pm to 615 pm also starting Wednesday August 18th.


CROSSFIT

Strength
Rotating, in teams of 3 for 10 Minutes
3 Pause Sandbag Squats
*Pause is 1-second
If no Sandbags, use two KBs or DBs 70/53lbs
in the front rack hold. This should allow
enough tiime for 2-3 athletes to share a bag.

Conditioning Every 2 Minutes for 18 Minutes
300 M Run

BootCamp
22 min AMRAP
200m Run
15 Goblet Squats
10 Box Step Overs
5 Burpees

BARBELL
3 Power Clean And Push Jerk
Cycling Style Right into the Jerk You may Do Drop And Go Or Cycle All 3
3 Sets @ 65
3 Sets @ 70
3 Sets @ 75
1 Set @ 80
% Are Off Of Push Jerk Or 85% Of Your Split Jerk