Congratulations to Jan Creasey, our June 2016 Athlete of the Month! 1. In general, what is your background? Husband, Father, Grandfather & Business owner who recognized the importance of exercise to promote health & longevity! 2.Age, Occupation? 61 Self employed owner of Creasey Construction 3. How did you get to know …
Olympic Snatch Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Hang Squat Snatch Perform one complex every :90 for 8 sets. Conditioning 10 minute AMRAP: 10 Power Snatches (115#/78#) 5 Lateral Bar Hopping Burpees 10 Toes-2-Bar 5 Lateral Bar Hopping Burpees
Strength Front Squat 4 x 8 @ 6-8 RPE Start at moderate weight – add 5-10# each set Conditioning Complete 2 rounds for time: 400m Run 15-12-9 Thrusters (75#/53#) Pull-ups
This Sunday Coach Stephen Barrett, who has a certification in CrossFit Gymanstics, will be putting on a FREE hour long gymnastics workshop for anyone who is interested. Steve will focus on keeping things “tight and light” in the hollow and arch positions, and he will explain how these positions translate to add fluidity to some …
Strength Push Press A. 10 minutes to build to 3RM (heavier than last week) B. 10 Reps @ 65% C. Max Reps @ 65% WOD 6 Rounds for time: 10 Wall Balls (30#/20#) 20 One armed OH KB Walking Lunge (53#/35#) – 10 steps with right arm/10 steps with left Midline 4 rounds – not for time: …
