1) If you haven’t seen it yet, check out our blog post on the spectrum of CrossFit and the Capital Affiliate League. E-mail us at email@example.com or talk to a coach in person by TODAY, Friday, 7/24 if you are (or might be) interested — we’ll be in touch with more info shortly thereafter!
2) Barbell Club will now be held on Mondays at 7:30pm in addition to Wednesdays at 7:30pm. All members are welcome — come spend some time honing your technique on the snatch and clean & jerk and get stronger!
3) Open Gym will be held again this Sunday, 7/26 from 9-11am — it’s a great time to get in a missed lift or workout, work on a skill, or do some mobility. Join us!
Perform 1 complex (Level 1 or Level 2) every 90 seconds for 15 minutes (10 total sets). Add weight if form is good.
Snatch Complex (Level 1)
1 Snatch Pull + 1 Hang Power Snatch + 1 OHS
Snatch Complex (Level 2)
1 Snatch Pull + 1 Squat Snatch + 1 OHS
Every 2 minutes for 16 minutes (8 rounds):
5 Hang Power Cleans
5 Lateral Jump Burpees
Use same weight for both barbell movements (Rx = 155/105)
Get time for each round — your score is the SLOWEST single time across all rounds.