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Monday 4/29/2019

Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately. Our new coach Richard James-Jura is getting great revues! Come give it a try.

We will begin a new Thursday, 6:30 pm class beginning This week to replace the Wednesday class.


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

500 m row

Workout Warmup:

3 rounds of:

5 dead lifts 135/95

5 squats medium weight 135/95

5 shoulder presses 95/65 or 50%


“CrossFit Total”

Sum of the Best of Each Lift

  • Back Squat

  • Shoulder Press

  • Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

Warmup to 90% or whatever feels heavy for the day, and begin your 3 lifts from there.

Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps


Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 90% of 1-RM Snatch

Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Set 1 = 1 rep @ 70% of 1-RM Power Clean
*Set 2 = 1 rep @ 75% of 1-RM Power Clean
*Set 3 = 1 rep @ 80% of 1-RM Power Clean
*Set 4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

In 15 minutes, establish a 10-RM Back Squat

Three sets of:
Incline DB Bench Press x 10 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds


C2B, max set x3. 3min rest between sets

Earlier Event: April 28
Sunday 4/28/2019
Later Event: April 30
Tuesday 4/30/2019