FRIDAY

Fuel for Fire is back in stock in all four flavors.  If you’ve never had a Fuel for Fire, what are you waiting for?  I use the Fuel for Fire as a pre and post workout snack as well as a nutritional snack mid afternoon. There are cold packs in the fridge and are awesome after a workout!!

Also, if you are attending the 7:30 am class you must pre-register the night before by 10 pm.  If you pre-register and then decide not to come, PLEASE remove your name from the list. Thank you!!

STRENGTH:

5 sets clean complex

squat clean + power clean + hang power clean (above knee)  

** increase the weight with each set

CrossFit WOD:

AMRAP 7 min:( power or squat clean)

15 clean and jerk 95/65

15 clean and jerk 135/95

15 clean and jerk 155/ 105

Remaining time max reps at 185/125

EXTRA CREDIT:

50 abmat situps