Announcements Saturday 8am class is moved to 9am from this week. Bring A Friend Day, All classes Wednesday May 10 May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm Happy Birthday, Joe, Alex and Tawnya!! Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public…

Announcements Saturday 8am class is moved to 9am from this week. Bring A Friend Day, All classes Wednesday May 10 May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm Happy Birthday, Joe, Alex and Tawnya!! Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public…

Announcements Saturday 8am class is moved to 9am from this week. Bring A Friend Day, All classes Wednesday May 10 May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm Happy Birthday, Joe, Alex and Tawnya!! Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public…

Announcements Saturday 8am class is moved to 9am from this week. Bring A Friend Day, All classes Wednesday May 10 May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm Happy Birthday, Joe, Alex and Tawnya!! Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public…

Announcements Saturday 8am class is moved to 9am from this week. Bring A Friend Day, All classes Wednesday May 10 May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm Happy Birthday, Joe, Alex and Tawnya!! Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public…

Announcements Bring A Friend Day, All classes Wednesday May 10 May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm Happy Birthday, Joe, Alex and Tawnya!! Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation: 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Snatch 3×3 Snatch Grip Deadlifts 3. Workout Prep 3 sets: 3 Deadlifts (build in weight) 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM),…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 2 Zombie Rope Climbs 2 Burpee Box Get Overs (low height, practice transition) 5 Wall Ball Front Squats 5 Wall Ball Push Press 2. Workout Prep 1 set: (with…