Saturday Volunteers!!!! We have a slight change in plans! Due to the efficiency of last weekend’s crew and a delay by one of or sub contractors we are opening next weekend, the 19th as a possible volunteer day also! Basically, we have too big of an army for one weekend and it would make more sense to split the 35 of you up into 2 weekends. So would you do us a 2 minute favor and let us know which weekend is best of you and what you might want to help with? https://goo.gl/forms/I5eC06H6ugDwiBM82
Handstand Walking Clinic – Saturday, Jan. 19 @8:30 with Jess Brady!
Butterfly Pull Up Skills Clinic – Saturday, Feb. 2 @8:30 with Coach AJ!
Deadlift Skills Clinic – Saturday, Feb. 9 @ 8:30 with Coach Ami and Coach Chris!
Rope Climb Skills Clinic – Sat., Feb. 16th @8:30 with Coach Jenny
CrossFit High Gear – CrossFit
Warm-up (No Measure)
:30 Lunges in place
:30 Russian Swing
:30 Air Squat
Squat Snatch (1 lift EMOM 12 Min)
Start very light maybe even empty barbell and build across sets. Focus on being smooth from the floor and catching in the squat
8 Front Squat 185/125
16 Bar Facing Burpees
50′ Handstand Walk
*front squat should be unbroken
10 Box Step Overs 50/35×2 24/20
Rest while partner goes
5 Rounds each
FULL THROTTLE COMP
12 Chest to bar
8 DB Snatch 80/50