Big news Ninjas!  We are adding some new classes to your schedule.  Wednesday evening at 7:30 and Sunday at 10:30a there will be a beginners class that will focus on one Olympic lifting movement and one gymnastics movement.  All of you salty Crossfitters are more than welcome to attend these classes if you feel the need for a refresher.  The beginner class workouts will be posted here each week.

 

CF Advanced class
A.) 1 power clean, 2 hang clean. 1 every :30 for 5 minutes. @ 70% power clean max.

B.) 6 rounds for time of…
150m. run
4 squat cleans ( 85% of 1RM)

Competitor supplement
20 Rebound, Depth jumps 30″
rest 1 minute
20- 30″ box jumps for time.

then
Jerk, from the rack
1-1-1-1-1 @ 90% 1RM