Monday, August 28th

Strength: Take 6-8 sets to build to a 3RM. This will done for a 1RM as well in the future. Metcon: Benchmark conditioning piece. The time cap is inteded to push people. Compare to Month 2/Week 2. You will have time today to fit extra credit work into class. If your...

Friday, August 25th

Strength: Week 2 of strength work. Add only 5% more of use same weights if you had issues last week. Make sure you are prioritizing speed/efficiency and not loading. Front Squats should be explosive and not grinding on any of the 5 sets. Metcon: Each set is 100% Max...
Thursday, August 24th

Thursday, August 24th

Skill Work: Same Skill work as last week. Try improve upon movements you choose last week. Metcon: Move at your pace and don’t worry about anyone around you. Weights should be light. This is for quality and there is no score, but loading should be light, especially...
Jamie Delp: I Can and I Will

Jamie Delp: I Can and I Will

“I started CrossFit after my fiancé, Josh Brown, started with the 6 Week New You Challenge. I saw the progress he was making and wanted to be a support system for him. I decided to join with him once the challenge was finished so we could take classes together. I was...

Wednesday, August 23rd

Strength: Benchmark strength piece from Month 1/Week 1. Try to beat previous max by 5#”s and have a plan before starting. Make sure you don’t take too big of jumps in weight and fail too early. This should take 8-10 singles. Keep their ribs down and do not cheat...