Week of 4/29 Through 5/5


BEFORE the workoutOur APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!

AFTER receiving their certificates!JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.

COMMUNITY CLASS – Saturday 5/18


Monday 4/29

Choose your preferred order of the following: a. power snatch + snatch balance b. power snatch + OHS c. power snatch + hang snatch

Then EMOM for 6:00 (7 sets)Set 1&2 60% using one of the complexes aboveSet 3&4 70% using a different complex from aboveSet 5&6 80% using the last complex from aboveSet 7 is a snatch at 80%

then SNATCH up the ladder as far as possible85-89-93-96-99-101%

Tuesday 4/30

AMRAP in 20:00 5 strict L pull-ups 10 ring dips 15 single-leg squats

Wednesday 5/1

(Same format at Monday) a. power clean + thruster b. power clean + front squat + jerk c. power snatch + hang clean + jerk

then CLEAN & JERK up the percentage ladder

Thursday 5/2

back squat 1RM then

3 rounds for max reps of:1:00 goblet squats, 32/24kg1:00 sumo deadlift high pulls, 32/24kg1:00 step-ups, 24/20″ holding 32/24kg1:00 hand-release pushups1:00 calorie row1:00 rest

Friday 5/3

40-30-20-10 reps for time:wall ball, 20/14# to 10/9′deadlifts, 61/43kg

Saturday 5/4

3 rounds15 push press, 43/29kg15 bar-facing burpees

Alternate with a partner and repeat for 3 sets.

Sunday 5/5

for time:800m run1000m row40 burpees over rower

rest 5:00 then

for time:400m run500m row20 burpees over rower

rest 5:00 then

for time:200m run250m row10 burpees over rower


+ How Do You Want To Do This? – Bombsheller+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and Cancer – Majically+ Is Sleeping Naked Better? – REM-Fit+ The Whole30 Program – Whole30+ A Grain, A Green, A Bean – No Meat Athlete

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