Rough & Smooth

Group Warm-up:

Push Day Warm-up:
Complete individual warm-up prior to class.
Doubleunders 5 Minute AMRAP
Wall Climbs x5
Split Jerk w/bar x10


CrossFit for Hope and Watch the Games on July 27th!


5 Way Simple Shoulder Stretch

Push Day

Push Day - % of Shoulder Press 1RM
Shoulder Press 3x3 @ 90%
Push Press 2x3 @ 103%
Push Jerk 2x3 @ 115%
Split Jerk 2x3 @ 120%

Skills & Technique: (Click below for links to more info)


Rough & Smooth
Odd Minute: 6 Atlas Stone to Shoulder 115/75 lbs
Even Minute: 10 Parrellette Pass-Throughs
10 Minute EMOM
Score total reps.