Every time you are in our gym, you receive direct, personal, interactive coaching from one of the most experienced teams of CrossFit coaches in the East Coast. Our team is led by two Level 2 CrossFit Coaches and a member of the CrossFit Headquarters Seminar Staff. Our staff has more than 30 years combined experience in CrossFit, with coaches who specialize in Olympic Lifting, Gymnastics, Rowing and Nutrition.

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Wednesday, April 23rd 2014


Warmup/MOB

• 2x
• Jog 200
• 1 min calves/ankle smash
• 1 min Front Rack External Rotation High:
• 5 broad jump

then…

• 2x
• 1 min keg stretch
• 10 prone scorpions
• 10 mountain climber into 10m sprint

Hang Power Clean Review

Quick jerk review

Strength: Hang Power Clean

• 1, 1, 1, 1, 1 – Find a 1rm!

WOD: Death By Hang Power Clean & Jerk

• Minute 1 – 1 HPC & Jerk (135/95)(or 65% of today’s 1rm)
• Minute 2 – 2 HPC & Jerk
• Minute 3 – 3 HPC & Jerk
• … and so on until you cannot complete the given number of reps in a minute.  Jerk may be split or push.