Tuesday, January 14, 2014

Tuesday Strength & Skill Work then some more Open Prep conditioning!

Announcements 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!

TUESDAY Strength/Skill Deadlift [wmv][mov] Muscle-ups [wmv][mov] / Ring Dips [wmv][mov]

Every minute for 10 minutes: Odd minutes: 12 Deadlifts (#155/105) Even minutes: 4 Muscle-ups or 6 Ring Dips

Conditioning 5 Rounds For Time: • 30 Double Unders • 15 Burpees • Rest 1 Minute

Muscle-up Tips