Friday

Friday

FRI-YAY!

CrossFit

Strength : Split Jerk
Find a 1 rep max, PR week style!

WOD: 12m AMRAP
12 Box Jumps 24/20
10 Overhead Squat 95/65
8 Sumo DL High Pull

S: Step Ups, Front Squats
L1: 75/55
Rx+: 115/75

 

Sweat

Core: 12m AMRAP
25 Situps
3 Wall Climbs
25 Hollow Rocks
6 Burpees

Conditioning
12m AMRAP
12 Step Ups/Box Jumps
10 Goblet Squat 53/35
8 Sumo DL High Pull with KB

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 8m: 1 Clean + 2 Jerk
EMOM 7m: 2 Clean + 1 Jerk

3. 3 Rounds
30/22 Cal AB
20 HSPU

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup