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Located at 550 8th st SW (across from Family Video)

New Beginners Class Starts 6am or 6pm Sept 1st, call today to reserve a spot!

2 free weeks to try it out!

 

 

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If you're curious about what Priority CrossFit can do for you check out our Before & After section to see how Priority CrossFit has changed the lives of people in YOUR community. If you're interested in joining us our Pricing is available online. If you'd like to learn more about our Coaches and more About Us, that's available too!

If you're already a part of Priority CrossFit you're probably looking for today's WOD, just use the tool below to see today's and this weeks WODs. 

 

WOD

SKILL
Clean and Jerk  EMOMx9:
 3 rounds of:
 Min 1: 3 reps at 50# under PR
 Min 2: 2 reps at 40# under PR
 Min 3: 1 rep at 30# under PR

Front Squats
 10×1 Front Squats, across at 90%

WOD
For time: (10 min cap)
 100 Double unders (scale 2mins worth attempts)
 followed by: 21-15-9 of:
 KBS,  70/53
 Burpees
 Followed by:
 100 Double unders

Read more...

Bull
2 Rounds for time (with a partner)

200 Double-unders
50 OHS  135/95
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Read more...

SKILL
3×3 Back Squat, use 80% for all

Dead Lift
10-8-6-4-2, climbing  try 65-85%

5 rds not for time but you need to stay moving
100m Heavy Sled Drag – you choose the weight
300m Row

OPTIONAL Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set.

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SKILL
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

WOD
3 rds for time
50' KB Front Rack Walking Lunge, 70/53
1 Rope Climb
25 situps
1 Rope Climb

CORE
Handstand holds against the wall or free standing

Read more...

SKILL
EMOMx7
 Min 1: 7 Hang Squat Cleans + 1 Jerk, at 60% of 1RM clean
 Min 2: 6 Hang Squat Cleans + 2 Jerk,
 Min 3: 5 Hang Squat Cleans + 3 Jerk,
 Min 4: 4 Hang Squat Cleans + 4 Jerk,
 Min 5: 3 Hang Squat Cleans + 5 Jerk,
 Min 6: 2 Hang Squat Cleans + 6 Jerk,
 Min 7: 1 Hang Squat Cleans + 7 Jerk,

WOD
10 min AMRAP
 50 Bar Facing Burpees
 30 Power Snatches, 135/95  (scale to 65%)
 10 Muscle ups   (scale will be 2 ring dips, 2 pullups

 

Read more...

Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource