Monday, May 9, 2016


We will be CLOSED all day Tuesday, May 10th and in the morning on May 11th.  We will have afternoon classes on Wednesday.  They are resurfacing the back parking lot and redoing the entrance so we will not have access to our property.  We are sorry for any inconvenience.

Conventional deadlift off 2 inch blocks - 1 RM

1) semi stiff leg snatch grip deadlift - 8 RM
2) 2 x max rep strict toes to bar

6:00 Amrap
4 lateral burpees
2 power cleans (185/135)

*Courtesy of CrossFit Linchpin

Tip of the Day
For the snatch grip deadlift accessory, you want to find your 8 RM in no more than 3 - 4 attempts.  The point of this movement is to load the hamstrings hard and strengthen the back.  The snatch grip is used to strengthen the upper back.  No, the point of it is not to make your snatch grip stronger, so you do not need to hook grip this movement.  Remember to keep those shoulder blades down and back!