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Tuesday 4/30/2019

Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately.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:

2 rounds of:

40’ waiters walk with each arm

10 KB cleans and jerk, 5 each arm

10 push ups

10 goblet squats

Workout Warmup:

On the two min. 5x3 power clean complex of 1 hang, two from ground. Start at 70% working up to a max for the day.

Workout and Endurance:

The Chief, last done 2/26/2018

5 three minute AMRAPS, 1 min rest between each AMRAP.

3 power cleans 135/95, 95/65 for endurance

6 push ups

9 air squats

Start each round where you left off the previous round.


5x3 Snatch(squat) on the two min. Stay light until you get it right.


Work on two goats for 20 min.

Earlier Event: April 29
Monday 4/29/2019
Later Event: May 1
Wednesday 5/1/2019