Main – CrossFit Group WOD

Please check the cubby holes upstairs for your missing clothing. It will be cleared this weekend!!! (Water bottles might find their way out to a gun range)

Our in-house Nutritionist Andrea Bath is starting a Group Nutrition Class. This will be held Saturday Mornings at 8AM. The session includes a 15 minute talk from Andrea followed by 45 minute group discussion on all things Nutrition. Cost is $57 for Members, $77 for non-members. There is a sign-up sheet on the corkboard. I will have a registration link tomorrow.

KB Dead Cleans and Squat Thrusters (No Measure)

5 Minute Coach Led warmup that includes the Kettlebell. Then:

KB Dead Clean and KB Bottoms Up Clean Clinic. Then:

Tabata Squat Thrust Dead Clean

20 seconds on: 20 seconds off


11052014 EMOM BJ/PU/KB (AMRAP – Rounds)

EMOM 20 Minutes

5 Box Jumps (24/20) (20/20)

7 PushUps

8 Kb Swings (50/35)(45/25)(35/20)

Record your score as total number of rounds completed. If you miss a round, take a break and pick it up again at the start of the next minute:

RX+ 70/50 pound KB

30/24″ Box Jump

25 Rounds