Thursday, May 8, 2014


Thursday Skill Work and Strength Biased Conditioning!

"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.

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

EMOM for 12 Minutes: First Minute: 2 Rope Climb Second Minute: 4 Candlestick Rolls to Pistols Third Minute: 6 Toes to Bar or 6 V-ups

Conditioning EMOM for 15 Minutes: • First Minute: 5-10 Strict Pull-ups • Second Minute: 5-10 Stationary Dips • Third Minute: 30-50 Double Unders

Optional Post Workout Run 1 Mile for time

Rope Climb Tips with Jason K.