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

New Beginners Class Starts 5pm Nov 17th or Dec 1st, call today to reserve a spot!

2 free weeks to try it out (with deposit)!

 

 

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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

JACK
Teams of 2:
 AMRAP 20:
 10 Push Presses (115/80)
 10 Kettlebell Swings (53/35)
 10 Box Jumps (24/20)

Parters complete full rounds before switching.
Can be performed as individuals

 

Read more...

DONT FORGET TO BRING A FRIEND SATURDAY

SKILLs
 rest no more than 3 mins between sets.  transition between snatch and C&J no more then 6 mins. 

do only the rx'd number of reps.  if you fail make note and move on.  if you fail all 12 reps at each lift, so be it, you had a bad day take note. 

Snatch
 A. 5 Reps at 75%  
 B. 4 Reps at 80%
 C. 3 Reps at 85%
REST 6 mins, transition to C&J

Clean and Jerk
 A. 5 Reps at 75%
 B. 4 Reps at 80%
 C. 3 Reps at 85%

The WOD will start at :45 after the hour
WOD
8 min AMRAP
3-6-9-12-15…continue adding  3reps each rd as high as possible of:
 Power Snatch, 95/65
 Box Jump Overs, 24/20

Read more...

SKILL
8, 6, 4, 3, 2 bench press at 60/65/70/75/80 %'s

in between each set do 6 strict dips off GHD's or Rings


superman holds
V-up holds

Read more...

THIS SATURDAY IS BRING A FRIEND!!!

SKILL
 8×4 OHS w/ 3 sec pause at the bottom of each.  Use 60% for across

CHOOSE YOUR WOD

WOD #!
5 rds for time: (looking for intensity here PCF, no hands on the knees no pauses, you get a rest after the round)

 75 Double unders  (scale is no rope just high jump and replicate rope swings)
 100'  Sled Push (down and back rig length), 150% of bodyweight and high bars only  (use sled weight as 45#)
 25 Med ball Slams, 20/14
 Rest 1 minute between Rounds or as least amount as possible for the next sled to be available. 

**Please be considerate during the sled transition during busy classes**

WOD #2

300 double unders for time every time you break do 10 GHDs (scale the dubs if not efficient to 100 or 200)

Read more...

SKILL
Squats
 10×3 Back Squats, across

WOD
“Jake the Snake” for time
10-9-8-7-6-5-4-3-2-1 Jerks, 175/125,  (scale to 70% of your 1RM Jerk) fire breathers may go 205/145
 2-4-6-8-10-12-14-16-18-20 Pull ups

CORE
For time (10 min cap)
 300 Double unders – every time you break complete 10 GHD situps
(scale this to 100 dubs or 200 dubs pending your efficiency at dubs)

Read more...

Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource