What is CrossFit to you? How has it changed your lives? For me CrossFit is more than just functional movements that are constantly varied done at a high intensity. For me CrossFit is lifestyle of fitness and health. Its a way to continue to get stronger so when my kids get older I can keep up with them on the baseball diamond. Its a way to keep me healthy enough to be able to hike up Mt. Erie to check out the scenery. Over the past 5 years it has changed my life big time. I weighed 215 lbs and couldn't do a pull-up. Thanks to consistency and dedication I have not only lost weight and gotten stronger but I truthfully can say I'm in the best physical condition I have ever been in. So I ask you again what is crossFit to you and how has it changed your lives? Whatever those answers may be keep them in the front of your head use them to keep you motivated and coming through the door each day. 

 General Progrsmming:

1) Coach led Warm-up


2) EMOM for ten minutes complete 5 ring dips


3) 10 min AMRAP of

30 Double unders

15 HR pushups

8 T2B


4) Mobility/stretching

1a) Tri-cep extension smash Pg 276-277 in “the book”

1b) Anterior compartment smash Pg 264-265 in “the book”

1c) Gut smash  Pg 296-297 in “the book”


Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the power position starting @ 55% of 1RM and adding 5 lbs each minute


2) EMOM for 5 minutes complete 3 cleans from the power position starting @ 55% of 1RM and adding 5 lbs each minute


3) Rack jerks 1X3@ 60%, 1x3@ 65%, 2x2@ 70% , 2x2@75%, 1x1@ 80%


4)For total reps

3 min AMRAP of Double unders

rest 1 minute

4 minute row for calories

rest 1 minute

5 minute AMRAP of burpees


5) Mobility/Stretching

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