Thursday, June 20

Remember that we will not have any classes this Saturday because we are hosting our annual competition he MidSummer Meltdown! That means no Elements, Weightlifting, or CrossFit. But there are a lot of teams from 616 competing so come out and cheer them on - first workout starts at 9 am. And thanks to all of you that volunteered - we couldn’t do it without you!


Here’s a quick video on the front rack position for the clean and front squat. There are some details in there on getting into the best possible position for you, and sometimes seeing it close up can help you better understand the position.

Remember to prioritize the trunk supporting the weight so you don’t have to put so much pressure on the wrists and hands. And if you have trouble getting the elbows up, you’ll need to do some extra mobility work to get into the proper position. And yes, the bar should be in contact with your throat without choking you out.

The more time you spend in these positions the more natural they will feel. Most of us were slightly uncomfortable as we learned this stuff so don’t let that frustrate you. Keep practicing and you will get more comfortable in the right spots!

Workout for Thursday, June 20
Clean Complex
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
*20 minutes to Build Up
*At least 5 or more Working Sets!

DB Box Step Downs
5X5 on Each Leg
*Complete 5 Reps on Right, THEN 5 Reps on Left

CrossFit 616