Monday, January 20, 2014


Back in action with Back Squats on MLK Jr. Monday!Thanks to all who came out to celebrate the new year with us Saturday night! Our Amp Family is such a great community of people.

Announcements We strongly encourage everyone to register for the CrossFit Open! Registration is now 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.

MONDAY Strength Back Squat [mpg] Every 90 seconds for 5 sets complete 10 Back Squats (#135/95).

Conditioning In a 12 Minute Time Cap: 6 Rounds Of: • 5 Touch-and-Go Power Clean & Jerks (#135/85) *1 Burpee over the barbell as a penalty for every break. • 8 Chest to Bar Pull-ups

Then 90 Double Unders

Hip Mobility For Squat Depth