New Class!!!
The CrossFit Open is a few weeks away! To help prepare you for the Open and some of the movements that you will see, we have set up a 3-week prep course leading up to the Open. The Open prep class is FREE and is available to everyone.
Classes will start is Saturday @9am.
The weightlifting class will resume after the 3 weeks prep class.
This class focuses on the following:
Each class will focus on a gymnastic skill. The skill is broken down and explained in detail
Gymnastic skills are taught through progressions and small steps.
Gymnastics upper body strength training exercises that will help you improve your handstands, dips, pull-ups, muscle-ups, push-ups, burpees, ring rows, etc.
Please register for the CrossFit Open
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3 rounds
1:00 wall sit
10/10 Stationary lunges each leg
:30 Plank
10 Air squats
Then..
3 warm up sets
:20 row
5 Back squats
(Build each set)
Then..
Back Squat
Back Squats (week 1 of 3)
Every 2:00 x 6 sets:
3 Back squats (@82%-85)
We will be doing 3 weeks of 3 before heavy singles. If you will be doing the Open, you should be feeling very strong headed in.
Get set, take a big breath and drive out of the hole. These should be challenging, but you should feel like you could still do 1 more reps each set.
Then…
8 Rounds For Time:
10/7 Cal row
5 Burpees over the rower
10 Alt Hang DB snatch 50/35
5 Double DB front squats (2 DBs for this)
Goal: sub 18:00