29 March 2017


Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

Work up to a 1 Repetition Max Effort (1RM) Clean and Jerk. Rest as needed then,

One Minute “On” followed by One Minute “Off” for 20:00 (10 Rounds)

Clean and Jerk, As Many Repetitions As Possible (70% of 1RM)

Note: After you establish your 1RM Clean and Jerk, use 70% of the load for the EMOM.


Bag Class is ON!


Starting this Thursday, March 30, from 5:15PM to 6PM, Greg Amundson will be teaching a weekly Bag Class that will be a combination of CrossFit Striking and Krav Maga combatives. This is an awesome workout and conditioning class, that develops power, speed, endurance and stamina, and reinforces proper striking mechanics. This class is FREE and open to all levels – no martial arts experience needed! Bag Gloves (full finger protection!) are required. Current Krav Maga yellow belt athletes are encouraged to attend. Immediately following class is Satvana Yoga – the perfect balance of “Fist and Heart.” See you on the bags!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


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