Friday, December 12, 2014


Friday Snatch work and more!

Free trial classes have started this week! Spread the word. Bootcamp Class: a non-barbell class that will be focused on conditioning and body exercises. Bootcamp Dates: Mon/Wed, December 8th, 10th, 15th, 17th at 6:30pm. CrossFit Teens Class:  ages 12-18. This class will involve strength and conditioning for teens. Teens Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Olympic Lifting: focusing on Cleans, Jerks, and Snatch. Oly Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm.

FRIDAY Strength EMOM for 10 Minutes: • Minute 1: 1 Power Snatch + 1 Snatch Balance (60% of your 1rep Snatch) • Minute 2: 1 Hang Squat Snatch + 1 Overhead Squat

Conditioning 6 Rounds For Time: • 5 Power Snatch (#135/95) • 5 Toes to Bar

The Snatch Balance