Announcements

Member Appreciation Cookout! Sunday at 12 noon! All members are invited!

Spark CrossFit – CrossFit

View Public Whiteboard


“Remember the past, plan for the future, but live for today, because yesterday is gone and tomorrow may never come.” – Luke

Line Drill Warm Up (No Measure)

200 Meter Run

then

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solder Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Inch worms

Toe Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Clean Warm Up and Progression (No Measure)

5-7 reps of each…

– Setup

-to knee

-Knee to power position

-Dip & Shrug

-Power position to muscle clean

-Front Rack Stretch

-Front Squat

-High Hang Clean

-Slow clean from knee

-Slow clean from mid-shin

Metcon (AMRAP – Rounds and Reps)

As Many Reps as Possible in 24 minutes of:

9 Power Cleans (135/95)

9 Burpees Over Barbell

200 Meter Run

RX+ @ 155/105

Both partners run, work doesn’t start until both partners are back. One partner will do the 9 power cleans, one partner will do the 9 burpees, in the next round partners will do the opposite