A few changes this week : Schedule Tuesday and Thursday night 6:30 classes are now an INTRO CLASS if you know anyone looking to start CrossFit or you simply want a review on technique, with a small workout..... this class will be ongoing with a Saturday session as well. If you normally come to CrossFit at these times and cant make ANY other times then talk to me I have a few ideas. Sunday CrossFit - our Sunday 9 and 10 am class will be changing to a 2 hour class from 9 to 11 with a programmed workout with a emphasis on lifting along with accessory conditioning workouts. If you want to do the whole 2 hours AWESOME if you just want to come and do part that is fine too....This will be less structured then a regular class but will still be coached....a great way to work on STRENGTH and WEAKNESSES. COMPETITIVE PROGRAMMING I will be starting this programming this week. It will have a BIG emphasis on lifting and developing STRENGTH and POWER. Individuals that sign up for this program will be emailed their training for the week which will be completed in the LIFTING ROOM on your time schedule. Conditioning workouts that will sync with classes will be included as well as some additional conditioning depending on individual needs. There will be an monthly ADD ON charge for this programming....contact Julie for details. BUY IN : Thrusters - 1 rep on the MINUTE every MINUTE for 10 MINUTES up to a 1 REP MAX for today (no rack) WOD PERFORMANCE CROSSFIT 20 Double Unders 15 Back Squats 135/95 (no rack) 10 Jumping Pull Ups 5 Burpees As Many Rounds as Possible in 4 MINUTES REST 2 MINUTES 3 Cycles FITNESS CROSSFIT 50 Single Skips 20 Jumping Squats 10 Jumping Pull Ups 5 Burpees As Many Rounds as Possible in 4 MINUTES REST 2 MINUTES 3 Cycles CASH OUT : PLANK HOLDS Side - 1 minute Front - 1 minute Side - 1 minute
Posted on: Mon, 18 Nov 2013 20:34:11 +0000
Trending Topics
Recently Viewed Topics
© 2015