Wednesday, April 30, 2014


"SKY HIGH: KRISTIN MILLER"Read Kristin's article on the CrossFit Games website HERE! Remember to get tickets for the North Central Regional May 9-11 to support Kristin. Get tickets now so you won't miss out. Let's get the Amp Nation in full effect again this year! Get tickets here.


OTHER REMINDERS Early Morning Schedule: 5:30am class schedule has changed to Monday, Tuesday, Wednesday and Friday. No more Thursday 5:30am.

Amplify Girls Night Out: Thursday, May 8 is the Amp GNO, ladies!

Murph for Miller: Join the Tri-Cities CrossFit crew for their annual fundraiser on May 23. Details here.

WEDNESDAY Skill Work Rope Climbs [YouTube] Candlestick Rolls/Pistols [YouTube] Toes to Bar [YouTube]

EMOM for 12 Minutes: First Minute: 1 Rope Climb Second Minute: 4 Candlestick Rolls to Pistols Third Minute: 6 Toes to Bar or 6 V-ups

Conditioning 6 Rounds For Time: • Run 100 meters (3 lengths of the turf) • 8 Burpees • Run 100 meters • 8 Kettlebell Snatch (#55/35)

The Kettlebell Snatch