Monday, May 19, 2014


Back to the work week with Cleans and a Thruster/T2B WOD!


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

Competitive Athlete Meeting: Sunday June 1st at 5pm. Guidelines and expectations for all Amp competitive prospects.

Amp BBQ: Friday June 6th, BBQ after the 5:30pm class.

"Battle to Breathe" 5K: Sunday June 8th, $30 in Wheaton. Details here.

Amp Social: Friday June 20th, Girls night out/Guys night out.

Amp BBQ: Saturday June 28th, BBQ after the 11am class

Sox Game: Saturday July 19th, White Sox game with the AmpFam! Chicago vs. Houston.

Amp Softball Game: Saturday July 26th, Amplify Softball game for all members.

"Biggest Loser" 5K: Sunday, August 3rd, $30 in Chicago. Details here.

Amp BBQ: Friday August 8th, BBQ after the 5:30pm class.

Beach Volleyball: Sunday August 17th, Beach Volleyball, end of the summer Amp party.

MONDAY Strength Clean [wmv][mov] Every 90 seconds for 6 sets complete 3 Squat Cleans at 75% of your 1repmax. Reset before each rep.

Conditioning 3 Rounds For Time: • 15 Thrusters (#100/65) • 15 Toes to Bar

Quick Basics on the Clean