Lots of stuff coming up!
Oct. 29th Barbells for Boobs
Nov. 5th CrossFit Liftoff
Nov. 6th Free Yoga session at Zen
Nov. 9th Shoulder Mobility Seminar with Keith Wittenstein!
Check out the Events tab on the website for details
Dynamic – Coaches Choice
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Clean
4. Power Clean


Jerk Instruction
1. Push Jerk & Pause Jerk
2. Split Jerk

Metcon 1
Every 2 Minutes for 14 Minutes @ 70% 1RM Jerk
2 Hang Squat Clean + Pause Jerk + Jerk
Push Jerk (Use For Jerk %)
Metcon 2 (AMRAP – Reps)
EMOM 10 Min 135/95**
3 Deadlifts
2 Hang Power Cleans
1 Jerk
Double Unders AMAP
Score is total number of DU Per Minute

**Pick weight light enough to perform set unbroken.