Wednesday, August 19, 2015

  • Mobility/Prehab 2 Perform Class starts tonight at 8pm!  Quality mechanics is the first step towards long term success and reducing injury.  Come in and learn about your amazing body!
  • Gymnastics class tonight with Chelsea at 8:30pm at MDR.
  • Summer Shakedown this Saturday at Valley CrossFit.  Watch coaches LG, Suver, Chelsea, Jeff, Bonnie, Causey and Katie compete while Joshy G announces!

Footage from last years Summer Shakedown!



Reverse Snow Angels, 2×20
Foam roll triceps and lats, 3 minutes
Posterior Chain Flossing x 20 reps


Jog 400 meters
Groiners x :30 each
15 Wall Squats
10 Press
10 Front Squats
10 Push Press
10 Hang Power Cleans
10 Jerks


Take 20 minutes to build up to a heavy set of 3 Power Cleans plus 1 Jerk

Notes:  New athletes may perform 3 hang power cleans plus a push press.


12 min AMRAP:
7 DB Hang Power Clean
7 Push Ups
7 Kettlebell Swings

Notes: The RX+ weight should be 50/35 each for the DB hang power cleans and 70/55 for the KB Swings. Rx is 35/20 for the hang power cleans and 55/35 for KB.

Cool Down

25 Hanging Knee Raises
25 Hollow Rocks
German Stretch
Sampson Stretch

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