Check in to class:
Missed class? Click HERE to access our Vimeo


20 Dumbbell Power Clean
20 Toes to Dumbbell or Kettlebell

General Warmup
3 Rounds
:30 Toe Taps
:30 Tuck Hold To DB
:30 Good Morning

Movement Specific
10 DB Deadlift
10 ¼ Squat
10 Hang DB Clean
10 DB Clean
:30 Hollow Hold
10 Tuck Knees
10 Toes to DB

WOD Modifications
DB Power Clean- Hang Power Cleans, Odd Object Power Clean, Box Jump, Tuck Jump, Glute Bridge
Toes to DB or KB- Knees to Chest, Lying Leg Raise, Tuck Crunch, Sit ups.

WOD Guidance
Alternate hands on the power cleans for a total of twenty reps, ten reps each side. Break up power cleans and toes to DB/KB into no more than two sets. Move smooth and steady in the first half of the workout and save some for the final push to the end!

Question of the Day
You have just become a Rogue sponsored CrossFit Games Athlete! What is your t-shirt design and logo? Example Katrin Davidstottir has a Sled Dog on her t-shirt.

Box Brief
Kids Fitness MWF at 1030AM!
Zumba Wednesday 6PM!
Oly Class Saturday 11AM!
Check out Coach Brian’s article HERE!
Get your points in for the Affiliate Quarantine Cup! To keep track click HERE!

Tabata Time