Thursday the 16th



Next Intro Class will be held on October 24th @ 1500.  

Limited spots available.  

Reserve your place by sending us a message

(through the contact us button). 


EMOM, for 15 minutes (5 sets of each):
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.

Every 90s, (6 sets):
Strict Shoulder Press x 3 reps @ 88-92%

13 minutes
2 Ring Dips
2 Overhead Reverse Lunges (135/95 – barbell starts on the ground)
4 Ring Dips
4 Overhead Reverse Lunges
6 Ring Dips
6 Overhead Reverse Lunges
8 Ring Dips
8 Overhead Reverse Lunges
and so on (add two reps every time until 13 minutes is over)…

Three Rounds (not for time)
GHR x 8
Single-Arm DB Row x 8 reps each
Weighted Sit-ups x 8
Strict chin-ups x 8



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Filed under Announcement, coast guard crossfit, crossfit, Intro Class, metcon, Oly, strength & conditioning, WOD

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