Snatch Intervals

Charlotte RXing “Michael” on Memorial Day. Charlotte came in 1st place in the scaled division at the BASIC ATX competition last week!


CrossFit For Hope – Saturday 8am

OPEN GYM – Bring a donation for CF for Hope – 9:30am


Summer CrossFit Kids starts next week! Get your kid registered! 10-11:30am M-F

GirlFit –  Summer Program for teenage girls. Tuesday, Thursday and Friday 10:30-12pm Register

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Bottom oh squat holds 2 min PVC
Face against the wall

3 position snatch
Then build to a max in 5 min

Snatch intervals

10 unbroken snatches
Rest 2-3 min
3 rounds

5 unbroken power snatches
Rest2- 3 min
3 rounds
Record splits

Core work
1 min plank
1 min sit ups
1 min supermans

3 rounds for reps

Press ups
Lat band

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