Advanced RX Class:
Every 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats
Every 2 mins for 14 mins do:
4 Deadlifts, pick load
3 Hang Power Cleans, pick load
2 Push Jerks, pick load
1 Front Squat, pick load
*Perform this as a complex
Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups
12-9-6 reps, for time of:
Thruster (135#/95#)
Bar Muscle Up
Rest 5 Minutes then begin Pt. 2
Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups
21-15-9 reps, for time of:
Sumo Deadlift High-pull (95#/65#)
Push Up (Rings)
Photo by @robcwilson
Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!
We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions. Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.
Check out the blog story and photos from @robcwilson on Cassie’s story: