Wednesday, October 28, 2015

Midweek Work Ahead!Check the weekend info below.

Friday Costume Contest: We'll take a Halloween group photo of the members dressed up from each class and post it to our Facebook page. After all the pictures have been posted, the Amp coaches will vote on the Top 3! PRIZES! 1st Place: $75 Reebok Gift Certificate 2nd Place: $50 Reebok Gift Certificate 3rd Place: $25 Reebok Gift Certificate CrossFitHalloween08

Saturday Fight Gone Bad Fun: We'll hold an in-house fun competition, with prizes, in the CrossFit benchmark WOD "Fight Gone Bad." Show up to find out the details!

WEDNESDAY Strength Clean [Video] Jerk [Video] Every 90 seconds for 8 sets complete: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk * If technique is sound, increase weight as you go or else stay with the same weight across to work on form & efficiency.

Conditioning AMRAP in 15 Minutes: • 10 Power Cleans (#135/95) • 20 Wall Ball Shots (#20/14) • 30 Double Unders

Optional Accessory Work Option 1 Super Set: 3 x 12 Front Rack Step-ups (12 total) 3 x 12 Weighted Hip Extensions

Option 2 Crossover Symmetry: Iron Scap

Split Jerk Foot Positioning