“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

For time:
Row 500m
21-15-9
Burpee
Pull-Up

Jedi:
C2B

Sleds:
Lateral x 2
Backward x 3
Forward x 3

Last week we had a guest massage therapist stop. She has created a discount for 480 members when booking.

www.Vibrant-Wellness.us

To receive hour-long massage sessions for $45
People can use code CROSSFIT480 when scheduling online

-Jamila Tolbert LMT
Vibrant Wellness – Dynamic Massag

My scheduler is here:
http://bit.ly/vibrantwellness

EMOM for 20
Odd – 1 PC + 1 HPC + 3 Front Squats
Even – You pick

Some suggestions:
DUs, Row, Run 150m, 5 Box Jumps, 5-7 Strict T2B

50 Cal Row
50 Burpees
50 KB DL suitcase
50 Ring Rows
50 Air Squats
50 Sit-Ups
50 Push Press 95/65
50 Cal Row

3min AMRAP
Run 400m
Then max Pull-Ups

Rest 2min

4min AMRAP
Run 400m
Max Push-Ups

Rest 2min

5min AMRAP
Run 400m
Max DB Snatches – alternate

You pick weight for DB snatches

Back Squat
3reps @32×1
rest 2min
x 5

16 KB Reverse Lunge FFE
rest 90sec
x 3

10 Barbell Hip Thrusts
rest 2min
x 3

Most of you have gotten to meet Jared in the last several weeks as we have hired him to help run the day2day operations at the gym. I have taken a job that will require me to step back from the gym a bit. I will still be handling a lot of the admin responsibilities and will be coaching from time to time. I look forward to the change and to being able to join some of the CF classes, which I have not been able to do for last 7 years that often. Please let me know if you have any questions, thanks!

Jared’s Bio:
Jared is an extremely dedicated CrossFit coach and athlete. Jared has been CrossFitting for over 7 years and has had his CFL1 since December of 2011. He has also been competing in weightlifting for 2 years, even qualifying for USAW Nationals and the USAW American Open. Jared has been involved with sports as an athlete since he was 5 years old. He competed all through high school in baseball, basketball, tennis, cross-country, and track and field. When Jared is not in the gym, coaching or training, he is helping his beautiful wife raise their beautiful baby girl. CrossFit has changed his life, and it will change yours if you let it. Jared is available for one-on-one and small group personal training.

Certifications:
CrossFit Level 1
CrossFit Level 2

Run 1 mile
then…
30-20-10
Burpee
Box Jump
DB Push Press
Pull-Up

Pick your weight for DB.

It is finally here… 🙂

5 Front Squats @32×1
rest 2min
x 5

Sleds:
Lateral x 2
Backward x 3
Forward x 3

20min AMRAP
5 Power Clean & Jerks
10 T2B
rest 30sec

.com WOD

We have done this one before, but our Rx is a bit lighter than .com(185/135). If you are trying to stay on the lighter side/de-load for a bit then please use the appropriate weight and pace yourself so you are not working at max capacity.

Rx:
135/95
Rx+:
155/105
Jedi:
185/135

***Our 480 APP is no longer. No need to sign in for classes. We mainly had it for Drop Ins, but the company was just bought out. Drop Ins can use our Drop In page that now has streamlined click and buy.
You can add this WOD page to your phones home screen. Please let me know if you need help.

10 KB Floor Press
rest 90sec
x 5

60sec KB DL
60sec Push-Ups
45sec DL
45sec Push-Ups
30sec DL
30sec Push-ups

3 big sets of brand tricep pull-downs
rest as needed

5 sets of:
A1. 5 Back Squats @32×1
rest 30sec
A2. 5 Weighted pull-ups
rest 90sec

B. Not for time
7 KBS-R
14 Sit-Ups
21 DUs
x 6

Don’t overthink the weight on the squat, listen to your body. The priority is the tempo and reps. Go as heavy as you would like, but do not speed up the tempo. The nice thing about tempo is it does not take much weight to make the movement tough.

The BK strikes again…running over the competition her way to 1st place overall!!! Congrats Anne:)

3rds
Run 400m
15 PC/J

Rx:
115/75
Rx+:
135/95
Jedi:
155/105

8am Class ONLY!

Attention: Our 480 APP is no longer. Members do not need to sign up for classes, only Drop Ins. You can go to our WOD page on your phone and “add to home screen” for a shortcut to see the blog/WOD.