Friday, October 3, 2014


Jerk Work and a Thruster/Rope Climb WOD for Friday!

REMINDERS This Weekend: Amplify is closed both Saturday and Sunday, October 4-5, for coaches and athletes to attend FitoberFest at CrossFit Freedom.

Barbells For Boobs: Saturday, October 11.  Remember to fundraise!  Details and fundraising info can be found HERE.

FRIDAY Strength Jerk [wmv][mov] 6 sets of 2 @75-80% of 1repmax Focus on driving under the bar and locking elbows out upon landing. Do not go past 80%.

Conditioning 7 Rounds Of: • 7 Dumbbell Thrusters (#45/25) • 1 Rope Climb

Rope Climbing Tips