Wednesday, January 8, 2014

Wednesday brings Snatch work and an EMOM!

Announcements Monday, January 13: We'll be introducing a new massage therapist Pam Baker from 10-12 in the morning and 4-6 in the evenings.  She'll be at Amplify every Monday at a rate of $1 per min.  Great for muscle recovery!

Wednesday, January 15:  We strongly encourage everyone to register for the CrossFit Open! We will complete the workouts each week anyway! Weekly workouts begin February 27.

Tuesday, January 21: 8 week Oly Workshop with Katie McNeilly.  Full 8 week commitment! This workshop will lead to a friendly Amplify only Olympic Lifting meet Saturday, March 23.

Monday, January 27: 30 Day Nutrition Challenge.  3 tier option: Performance, Weight Management, or Look Good Naked.  More details coming!

Saturday & Sunday, February 15-16: Galt Games competition at Atlas CrossFit in Chicago.

Amplify Post-Holiday Party January 18 at Mullen's. Come celebrate with us!

WEDNESDAY Strength Power Snatch [wmv][mov] 5 sets of 30 seconds on, 30 seconds off max Power Snatch (#135/95).

Conditioning EMOM For 12 Minutes: • Odd minutes: 10 Chest to Bar Pull-ups • Even minutes: 30 Double Unders

Double Under Efficiency Tips