ANNOUNCEMENT: Monday 10am & 11am classes have been cancelled. Sorry for the inconvenience.
Read about CrossFit Community and related thoughts in Words of the Week.
Amplify Appreciation Month
- Monday - Show some love for Amplify and "check-in" on Facebook to let people know where you're at and refer a friend or family member to "like" our page. Wear your Amp shirt to class again. Community!
- Tuesday - 80's day! Let's have fun and wear some 80's gear. Rock clothes, short shorts, head bands, jean shorts... anything from the 80's.
- Wednesday - RxBar, FitAid and Progenex give aways throughout the day. Make it in!
- Thursday - More give aways! Progenex, RxBar and Amplify shirts.
- Friday - BBQ after the 6:30 WOD.
- Saturday - Bring a friend or family member for a Team WOD.
MONDAY Strength Clean [wmv][mov] Every 45 seconds for 6 sets complete 2 Cleans (full squat) @80-85% of 1rep max. Reset between each rep.
Condtioning Group A 25 Pull-ups 4 Clean & Jerks (#115/75) 20 Pull-ups 4 Clean & Jerks (#115/75) 15 Pull-ups 4 Clean & Jerks (#115/75) 10 Pull-ups 4 Clean & Jerks (#115/75) 5 Pull-ups 4 Clean & Jerks (#115/75)
Group B 25 Chest to Bar Pull-ups 5 Clean & Jerks (#115/65) 20 Chest to Bar Pull-ups 4 Clean & Jerks (#125/75) 15 Chest to Bar Pull-ups 3 Clean & Jerks (#135/85) 10 Chest to Bar Pull-ups 2 Clean & Jerks (#145/95) 5 Chest to Bar Pull-ups 1 Clean & Jerk (#155/100)
Group C 5 Rope Climbs 5 Clean & Jerks (#145/95) 4 Rope Climbs 4 Clean & Jerks (#155/105) 3 Rope Climbs 3 Clean & Jerks (#165/115) 2 Rope Climbs 2 Clean & Jerks (#175/125) 1 Rope Climbs 1 Clean & Jerk (#185/135)
Clean Warm-up