Tuesday, July 16, 2013


Split Jerks and more!

Read about CrossFit Competition and related thoughts in Words of the Week.

Words of the Week image

Amplify Appreciation Month

  • Tuesday - Let's be nerdy and all wear our Amp shirts to the gym. Can you say... pictures??
  • Wednesday - We want high attendance at Yoga class and we will be raffling off a bag of Progenex Cocoon for those who come!
  • Thursday - Let's have some more fun and wear neon clothes. Tank tops, short shorts, and high socks. Wear anything you have NEON, you goofs.
  • Friday - RX Bar and FitAid giveaways throughout the day. Make sure you make it in!
  • Saturday - All-gym CrossFit For Hope WOD.
  • Sunday - SOX GAME outing. Gym will be closed.

TUESDAY Strength Split Jerk [wmv][mov] Every 45 seconds for 5 sets complete 2 Split Jerks at 75-85% of 1repmax. Work on driving under the bar fast with good footwork. Reps are at 0:00 - 0:45 - 1:30 - 2:15 - 3:00.

Condtioning Groups A & B 75 Hand Release Push-ups 50 Kettlebell Swings (#55/35) 25 Hand Release Burpee Over the Box Jumps (Touch on Top)

Group C 100 Hand Release Push-ups 75 Kettlebell Swings (#55/35) 50 Hand Release Burpee Over the Box Jumps (Touch on Top)

Push-up Positioning and Hollow Body Transfer