OUR MISSION
LONGEVITY. PERFORMANCE. HEALTH.
BLOG ARTICLES
WHAT IS CROSSFIT?
COMMUNITY.
FITNESS.
REDEFINED.
FIND OUT HOW. AND EXPERIENCE IT FOR YOURSELF.
STRENGTH DAY
Part 1)
1 Segment Clean + 1 Clean (sqt/or/pwr) + 2 Pause Jerk DipS
5 sets of the above complex @ 75% of 1RM C&J
*2 sec pause at knee in “Segment Clean”
*2 sec pause in the bottom of the dip in “Pause Jerk Dips”
Part 2)
Floating Halting Clean Deadlift on Riser (45 or 25# plate)
4x3 @ 85% of 1RM Clean
*Hold bar at upper thigh for 3 secs
Part 3)
Front Squat
4x3 @ 65% of 1RM Front Squat
*Put Max speed on the bar coming up!
Weekdays - Crossfit
| 5:00 am | 4:00 pm |
| 6:00 am | 5:00 pm |
| 7:00 am | 6:00 pm |
| 10:00 am |
Saturday - Crossfit
| 8:00 am | 9:00 am |
Sunday - Open Gym
| 10:00 am - 12:00 pm |
LONGEVITY. PERFORMANCE. HEALTH.
FIND OUT HOW. AND EXPERIENCE IT FOR YOURSELF.