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Spark CrossFit – CrossFit

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“Dream as if you’ll live forever, live as if you’ll die today.” – James Dean

Shoulder Prep Warm-up 1 (No Measure)

10 Arm circles Front (small to big)

10 Arm Circles Back (small to big)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

10 Kips on Bar (go from small to big)

Push Press Progression (No Measure)

Prepping movement below with an empty barbell:

Paused Dip – 10 second hold



Dip and Drive (slow) – 5 reps



Dip and Drive (fast) – 5 reps



Push Press – 5 reps

CLASS: Push Press (Every 2 Minutes for 5 sets: 3 reps)

Set 1 – 65-70%

Set 2 – 70-75%

Set 3 – 80-85%

Set 4 – 85-90%

Set 4 – 90-95%

Today we are building up to a challenging set of 3 over 5 sets. Focus on technique early with the lighter sets and build up without misses.

CLASS: 2k Row (Time)

Max Effort 2k Row

COMP: Front Squat ((75%/5) X 5 sets)

Rest 2-3 minutes between sets

COMP: Clean Deadlift ((90%/5) x 5 sets )

3 second pause in power position

Rest 2-3 minutes per set

COMP: Gymnastics Work (No Measure)

3 Sets* of:

7 Toes to bar

7 Kipping Pull-ups

7 Bar Muscle-Ups

rest as needed between sets

if 7-7-7 is challenging or undoable, do 5-5-5 or 3-3-3, the goal is for them to all be done without coming off the bar.