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WOD 15-12-9-6-3 Power Snatch 135/95lbs Chest To Bar Pull-Up Workout Notes: Spend some time working on the snatch beforehand.  Even though this is a power snatch make sure that you are not yanking the bar off of the ground but controlling the bar up on the first pull and dropping under it while punching up.  This […]

Skill 3 Rounds not for time 1-5 Skin The Cats Spend a few minutes working on “Skin the Cats”. To fully perform the movement will require a lot of shoulder strength and flexibility.  Perform a manageable number of reps going as deep as you can into your range of motion. Skin the cats can be […]

Skill EMOM for 10 Minutes 3 Turkish Getups Alternating Arms each round Spend time familiarizing yourself with the Turkish Getup.  Focus on keeping your elbow straight and look up through the object for the entire rep.  Kettlebells work great for this movement but you can also use a dumbbell.  Perform 3 in a row each minute, […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Ring Dips followed by :30 Seconds of Double Unders [even] 1 Minute Rest Take about 30 seconds to perform as many ring dips as you can in that time.  They don’t need to be an unbroken set but try to stick close to a number you […]

Strength Max Effort Weighted Pull-Up Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 […]

Strength Deadlift 8-5-5-3-3-3-3 Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Note: The intro class is cancelled for today due to Fallfit competition[/creativ_alertbox] All of our CrossFit coaches will be at the Jackson Sports Academy competing in the Good Times Fallfit competition.  We have a total of 5 teams and 20 competitors.  If you are free today please come out to cheer everyone […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Tomorrow we will be open but holding only our weightlifting class with coach Elliott followed by “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge.  Did you know we have 20 CFD folks competing in the Fallfit Challenge? The event is being […]