Wednesday, May 21, 2014



Back Squats and a sweet AMRAP for Wednesday!

ANNOUNCEMENTS Memorial Day: Amplify will have a 10am class only on Monday. Team Hero WOD, then enjoy the day off with family!

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

Running For Hope: Sunday June 1st at 8am. Support Scott and his son's Kyle at Hope Children's Hospital in Oak Lawn. 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.

WEDNESDAY Strength Back Squat [mpg] Every 90 seconds for 6 sets complete 3 High Bar Back Squats at 80% of your 1repmax.

Conditioning AMRAP in 12 Minutes: • 100m KB Farmers Walk, No Running (#70/55) • 10 Burpees • 10 V-ups

Hand & Bar Placement for the Back Squat