Thursday 6/27

In Teams of 2-3, Complete: 100 Push ups 100 Power Cleans 100 Push Ups 100 Back Squats 100 Double Unders, EACH 100 Deadlifts

RX- 135/95#

Shout to to Lacey! She first joined us back in 2013 for CrossFit. A couple babies later she came back and decided to get back in action with Boot Camp. After doing boot camp she jumped back into CrossFit and has been rockin' it! She recently won our Nutrition Challenge by losing 4.2% body fat. ... and if you didn't know... she is actually a Firefighter... how bad ass is that? Way to go girl!


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Thursday 1/28

Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch

Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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