akylie Thank you Coach Ayn for a phenomenal CrossFit Bikram Class! The room was packed and you made the 26 postures so accessible and fun!


NB: Two Classes on Monday!

  • 10.00 a.m. in Hadley
  • 5.00 p.m. in Northampton
  • Open Gym: 4.30 - 7.00 p.m. in Northampton


Be sure to do your pre-class dynamic flexibility work!


1. Review the 8 positions of the power snatch.

2. Review the 8 positions of the power clean and 4 positions of the push press.


3. "The Perfect Storm"

In teams of two for time:

  • Isabel 30 power snatches 135/95
  • Grace 30 power cleans 135/95
  • Karen 150 wall balls 20/14


Starting with the power snatches and moving through in the order it is written, partners divide work evenly. One partner works at a time. Score is time to completion. 20 minute cut off.


LIII: as rx'd 20 min cut off

LII: Amrap 6 snatches, Amrap 6 clean and jerks, Amrap 8 wall balls.

Sub power clean and jerk for snatches and full cleans for shoulder to overhead where appropriate

LI: NFT 3x5 muscle snatch, 3x5 muscle clean and push press then; 5 rounds of 10 wall balls


Have fun!