Tuesday January 17, 2017

screen-shot-2017-01-16-at-3-13-42-pm

(The CrossFit Games Open Season is upon us once again.  The fun begins February 23rd, but registration is now live.  Go to games.crossfit.com to get yourself signed up.  This is an amazing event that takes place each year.  We will hold the events at CFJ and there are Rx, Scaled, and Masters Divisions.  No experience necessary.  Just a desire to have a ton of fun and test your fitness!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

Strict Press

4 sets of 8 unbroken reps

**Your first working set will be at 50% of your 1RM.  Go up from there and get as heavy as you can and still go unbroken with proper technique.

 

Level 1 & 2 WOD:

7 Rounds for time:
9 Power Snatch (95,65)
15 Ball Slams (30,20)
21 Double Unders

 

Bootcamp:

For max reps:
3 rounds
2 minute max calorie row
2 minute max Toes to Bar
2 minute max burpees
Rest 2 minutes between rounds

**There is no rest break between the 2 minute segments. You will have 3 scores, a total number of reps completed for each 6 minute round.

MOD 1: Snatch (75,55), DU attempts

MOD 2: Snatch (45,35), 2x Singles