Bar Muscle-Up Clinic tonight with Coach Kevin at 5:45 PM!

Congratulations to all of our competitors who competed in our throw-down against Ballston CrossFit this past weekend! Thank you to everyone who came out to support and help judge!

	Weekly Overview	Events/Classes
Monday	Squat Clean	Bar Muscle Up Skills Clinic at 5:45 PM
Tuesday	Strict Pull Up	Lumbar Spine Mobility Class at 5:45 PM
Wednesday	“Coach Ryan” CFR7 Benchmark WOD
Thursday	Long Conditioning
Friday	Strict Press
Saturday	Squad WOD
Sunday	Box Step Ups

Strength

Every 2:00, 8 Sets
1-2) 1 Squat Clean w/ Pause 2″ From Floor + 1 Squat w/ Pause at Knee (65-70%)
3-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (70-75%)
5-8) 2 Squat Clean (75-80%)

Conditioning

AMRAP 8
100m Run
8 Jump Squats
4 Unbroken Power Cleans (155/105) (FX: 115/80) (RX: 185/125)