Friday 8/22

AMRAP 20 min
5 Pull up
10 Push Up
15 Squat


Our CrossFit kids program is up and running! If you’ve been to the box this week you’ve probably noticed the Teens on M/W/F and the Kids on T/Th running around and having a good time.

If you are interested in getting your kid or teen started in class or know someone else who is bring them on in. We’re offering a free week trial to test it out and see if it’s something you’d like to pursue. Please just be sure to arrive a bit early so that we can get a waiver filled out before class starts.




3 Position power clean (hips, above the knee, ground) + 1 split jerk x 5 sets @ 70% of 1RM clean
*Perform split jerk after last power clean in the 3 position series.

Weighted ring dips, 3×10 unbroken reps AHAP

Banded tricep pull-down x 100 reps
*Done in as few sets as possible

Banded good mornings x 100 reps


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