Week of April 14, 2019


Week of April 14, 2019

Folks are coming in hot for the Festivus Games in 2 weeks. There’s still time to sign up – until April 20th.

Jess has had a couple of great gymnastics sessions, and we will have more coming. We are planning more gymnastics sessions and an Olympic weightlifting session. We will video some heavy lifts in that session. More to come…

This week, snatch on Monday, back squat 5 sets of 3 at 62.5% (that’s correct) Tuesday, a CrossFit.com triplet on Wednesday (it’s a barbell fire-breather), clean and jerk on Thursday and front squat on Friday.

Workout of the Day


3 postion snatch

Position 1, then 2, then 3 – take 20 minutes


3 rounds

12 Power Snatch 95/65

6 Bar Facing Burpees

Rest 3 minutes

3 rounds

6 Power Snatch 135/95

12 Bar Facing Burpees

It’s a 2 round sprint, 3 minutes to rest and change your weights, then a 2 round sprint. 12 minute cap