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Friday, July 24th

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




Clean and Jerk Primer [On the 0:00]

On the 2:00 x 4 Sets:

1 Low-Hang Clean Pull

1 Low-Hang Clean High Pull

1 Low-Hang Squat Clean

2 Split Jerks/Push Jerks

Set 1: 52% of 1RM Clean & Jerk

Set 2: 57% of 1RM Clean & Jerk

Set 3: 62% of 1RM Clean & Jerk

Set 4: 67% of 1RM Clean & Jerk


  • This is a repeat from last week, as we'll climb 2% across all lifts.

  • This piece is designed to get you ready to go for the heavier percentages in the Low Hang Squat Clean and Jerk that follows.

  • We'll dissect the movement into a clean pull, clean high pull, and squat clean from the low hang position, or just below the knee.

  • All 5 reps are designed to be completed without letting go of the bar.

Low-Hang Squat Clean and Jerk [On the 10:00]

On the Minute x 10:

1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk

Sets 2-10: Build to a Heavy Single


  • This piece begins at the [10:00] on the running clock.

  • We'll pick up a little heavier than where we left off, completing the opening set at 70% of your 1RM Clean and Jerk.

  • For the remaining 9 sets, gradually build to a heavy single for the day.

  • You do not have to build in weight every set, but the aim is to climb up.

  • These 10 sets are designed to be completed at the top of every minute.


For Time:

50 Weighted Sit Ups 20/14

40 Handstand Push-ups

30 Double Kettlebell/DB Thrusters 35’s/20’s

20 Power Cleans 115/85

GOAL: 9 - 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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