6AM & 7AM CLASS, AS WELL AS 11AM OPEN GYM CANCELLED DUE TO SNOWY/ICY WEATHER. WE WILL RESUME WITH NOON CLASS AND PROCEED WITH NORMAL SCHEDULE. WATCH FOR FURTHER NOTICES BEFORE HEADING TO CLASS. THANK YOU.
Main – CrossFit
Clean and Jerk (15 min to a heavy single squat clean & jerk)
*Not necessarily a going for a personal best here, just work as heavy as you can in time allotted. Go for a set every 2 min. at least.
Metcon (Weight)
8min EMOM
3 Touch n Go Ground to Overhead – no pause on shoulder, right from the catch of the clean into the jerk
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 – Burpee
1- Pull Up
2 – Burpees
2 – Pull Ups
3… Etc
4…Etc
