CrossFit 13 Stars

Week of January 16th

I know I’ve said it numerous times already, but the improvements you all made with your snatch technique over the last 8 weeks were very obvious. Focusing on the small pieces of the movement helped each of you move in a much more fluid and efficient way. Even if you were not able to PR this past Friday, be confident that the changes you made will assist you with a number of other movements that we perform in the gym. Now on to our squat series…

Please remember to sign-in to class: If you have questions about anything, please don’t hesitate to shoot us a line at!

Monday – strength (hang power clean + back squat 1RM test)
Tuesday – short strength (split jerk 1RM test) + short metcon
Wednesday – skill (500m time trial re-test) + long metcon
Thursday – short strength (front squat 1RM test) + short metcon
Friday – skill (shoulder stability) + long metcon
Saturday – Intro to CrossFit (individuals) @ 8:00am; Intro to CrossFit (partner WOD) @ 9:00am