“Elizabeth” – Wed 3.15.17

 In W.O.D.

Strength:  Push Jerk 2-2-2-2-2

Conditioning:  “Elizabeth”
21-15-9:
– Clean (Performance: Squat 135/95#, Fitness: Power or Squat- 135/95#, Health: 95/55#)
– Ring Dips (Performance: strict, Fitness: Rx’d, Health: Push up – scaled as needed)

*Should “Elizabeth” be done with Full or Power Cleans?  A lot of people (in the CrossFit world) argue about this.  The answer is, Yes.  Do it with one or the other, as long as we set up the rules ahead of time, it doesn’t matter.

“Grace” is 30 Clean and Jerks, but I rarely see anyone do Full Cleans and Split Jerks to complete it.  It’s usually Power or Muscle Cleans with a Push Press or Jerk.  But it still kicks your butt!

For today, I would say if you are below or close to a 5 minute “Elizabeth”, it’s time to up your game!  Try Full Cleans and Strict Ring Dips for time.  Ow!


This March, every 2 check-ins provides a meal to a child in need through our partnership with feed ONE. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Thanks for checking in! #meals4kids


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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