Axe Throwing! Aug. 26th from 630pm-830pm. If you are interested let me know quickly so we can save the time spot!

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

With pride, there are many curses. With humility, there come many blessings.

– Ezra Taft

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

Power Snatch (5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *)

Overhead Squat (3 sets: 3 Overhead Squats (@75% of 1RM Snatch)

* Rest as needed between sets *)

Metcon (2 Rounds for reps)

5 Min Amrap

40 Double Unders

20 Single arm OH Linges (35,20)

~~Rest 2 Mins~~

5 Min Amrap

20/15 Cal Bike

15 Goblet Squats

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose