Announcements

Last chance to get in on the newest Spark CF Shirt order! Cut off Tuesday 5/9/17. View the shirts here: https://sparkcrossfit.com/newest-spark-shirt-pre-order/

Spark CrossFit – Competitor Track

 

View Public Whiteboard

Before Class WOD…

Power Snatch

60% x 3 reps

65% x 3 reps

70% x 3 reps

75% x 3 reps x 3 sets

Snatch Pull (100% x 3 reps x 4 sets )

After Class WOD….

Weighted Sit-ups (4×10 reps)

Demo video: https://youtu.be/VEUyynsV3aU