Home of CrossFit Sanctify!

Friday 140606


Tony and Aaron thrusting away. Great job men!

You should have received an email from us yesterday, but in case you missed it, Sanctify is moving! We're staying in our same building, just switching the the unit at the opposite end: 4535 Helgesen Drive. We're going to go from 2000 sq. ft. of gym space to 4000 sq. ft. (6000 sq. ft. total including bathrooms and offices) so it's going to be a heck of an upgrade. We've got some ideas in the works as to what we'll be able to do in our new digs, so expect to see/hear about those things in the coming months. We don't have an exact move-in day yet, but we'll be sure to keep you all posted and when the time comes, we'll certainly appreciate any of you that'd be available to help with the move.

It's exciting stuff and we're really looking forward to the future of Sanctify. You all have played big roles in making this happen so, thank you very much. It's a far cry from the 2011 edition of Sanctify tucked away in a 1200 sq. ft. storage unit behind Dairyland Family Restaurant.

A. 3 hang cleans (above knee) + 1 jerk, 7 sets @ heavier than 140509 , 1:45 clock
Notes: Like the snatch on Monday, use a similar or slightly heavier weight than last week. You shouldn't have as much trouble quickly getting under a clean as you may with a snatch. For most of you, more focus should be put on the footwork for the jerk. We'll spend more time doing this drill.
A. 3 hang cleans (above knee) + 1 jerk, 7 sets @75%, 1:45 clock
Notes: See 101.
3 sets:
20 UB wall balls
ME UB t2b
rest 2 min b/w sets
5 min rest
For time:
Cleans (squat), 101 - 115/75; 201 - 135/95
Hand-release push-ups (101) or ring dips (201)
Notes: Time your own rest between the WB/T2B sets and then between the 15-12-9 piece. 10 minute cut-off for the 15-12-9 piece.
Post loads and times and reps to comments.