For the weightlifting sessions, we’ve started our 12-week cycle. Athletes should come early to warm up and be ready to go for the start of class. These classes will take a bit longer with building to working weight and performing multiple reps and sets of each exercise. The more “in class time” you can use the easier it will be to get your working set in for the allotted time.

Saturday 4-28-18 Workout Of The Day

CrossFit & Fitness:

25 Min Grinder


1 Squat Clean + 3 Front Squats (heavy)

6 Deadlifts (prone grip & same weight as squat clean)

8 Chin Ups

10 Double Bell Clean & Jerk 35/50#

12 Double Bell Walking Lunges (arms at your sides)



Hang Snatch 5 x 2 @ 75%

Hang Clean 5 x 2 @ 75%

RDL 3 x 5