Monday, May 5, 2014


Monday Cleans and a Bear Complex WOD!

"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 This Weekend: Friday 10am and 11am classes are cancelled, as well as all Saturday and Sunday classes, in order to support Kristin at Navy Pier. Join us!!!

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.

MONDAY Strength Clean [wmv][mov] Every minute for 10 minutes complete 1 Squat Clean. Attempt to increase weight each minute. Start around 50-60% of your 1repmax.

Conditioning 6 Rounds For Time: • 2 Bear Complex (#135/95) • 30 Double Unders

Bear Complex Demo