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Wednesday 5-4-16


Wednesday 5-4-16


Weightlifting Wednesday

Split Jerk Strict Press
3 Sets of 3

Split Jerk Balance
3 Sets of 3

Split Jerk
Build to a Heavy Single


Strength: Pause rack jerk + rack jerk: 10 rounds, every 2 minutes, perform:

-1x Pause rack jerk + 1x rack jerk, superset with 1x rope climb, legless.

*These can be taken from behind the neck and for the first jerk, pause for 3 second in your receiving position. Hit the rope climb immediately and with some power after the second jerk.


[styledbox type=”warning” align=”center”]The Competitive Edge BootCamp classes are here! Come join Coach Joyce at 5AM, 7AM or 8AM for 45 minutes of fat burning fun!!! [/styledbox]

[styledbox type=”information” align=”center”]New morning hours:

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class


[styledbox type=”download” align=”center”]May Events:

Ab Challenge (details coming)

May 16th: Nectar Juice Bar sample station (details coming)

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM


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