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Friday, August 7th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.


Deload week may be over and it’s time to switch gears again. What hasn’t changed is the work here won’t always be sexy and it definitely won’t be easy.

Our focus currently is CAPACITY BUILDING. Prior to "Shelter In Place", we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We have shifted gears now. Our aim now is to get our strength back and turn that strength into usable capacity in all facets of our sport, lifestyle, and training – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.

Trust the process. Stay Humble. Stay Hungry.




Split Jerk Complex

On the Minute x 7:

1 Pausing Split/Push Jerk

1 Split/Push Jerk

Sets 1-2: 60% of 1RM Jerk

Sets 3-4: 65% of 1RM Jerk

Sets 5-7: 70-80% of 1RM Jerk


  • The second part of clean and jerk technique will work split jerk positioning.

  • The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions.

  • In the dip, we're looking for a vertical torso and balance throughout the foot.

  • In the catch position, we're looking for an even distribution of weight between the front and back legs.

Clean and Jerk Stamina [Week 1 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk


  • The clean and jerk piece for the day will work stamina in barbell cycling.

  • Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains.

  • You can power clean or squat clean and push jerk or split jerk.

  • Today marks week 1 of 3 in this progression.

  • We recommend starting around 50% of your 1RM Clean and Jerk.

  • We'll look to gradually build over the coming weeks.

  • Use the same weight for all 5 sets.


4 Rounds For Time:

200 Meter Run

21 Wallballs 20/14

15 Kettlebell Swings 55/35

9 Pull Ups

GOAL: 12:00 - 18:00 (18:00 CAP)



No Class, next available class is tomorrow at 8:00am.

SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.


Monday - Thursday: 6:30pm

Saturday: 8am



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