A) Barbell complex #1
15 minutes, max weight
B) Barbell complex #2
C) AMRAP 10
3 shoulder to overheads*
*add 3 reps every round – always 1 lap
L-sit to handstand
A) Pause front squats
6×2, work up to heaviest set
Max weight from ground
C) Time trial
Back squat, 3 reps every min for 8 min, then 4 min to build to heavy single
Snatch high pull
Jerk, heavy single
A) EMOM 15
Minute 1: 7 strict pull ups
Minute 2: 22 Russian kb swings
Minute 3: 27 double unders
-no touch & go allowed – control the eccentric lowering of the bar, reset your position and pull again
-no letting go of the bar at any time
Muscle up practice
A) Back squat
B) AMRAP 15
20 box jumps
50 jumping lunges
A) Power snatch + hang snatch + pause overhead squat
B) Front squat, one and one quarter squats
We’ll be starting and changing a few things in the next couple months.
Rewards: refer a friend or family member, get some money! Each time you get someone to do CrossFit 101, you get a gift card. If the same person signs up as a member, you get another gift card. We’ll have about 5 or 6 different gift cards ranging from Amazon to iTunes for you to choose from. You can also opt to get some money off your membership that month instead of a gift card.
Student semester discount: we’ll be offering a semester package for any students that would like to pay for the entire semester up front. It’ll be available to purchase in August and it expires on the last day of finals in December. It’ll cost $499 and it’ll give you the unlimited membership for roughly 4 months ($140/mo) which will net you at least 10% off your membership. If any current student members would like to switch to the prepaid plan, let us know before August 1st. If a non-student buys this plan, I will refund it immediately less a 10% restocking fee since you tried to pull a fast one on me!
Committments: we will always be a month-to-month service, but for those that expect to stay with us for a while we will begin offering a discount if you commit for for an extended period (most likely for a 12-month commitment only). Early termination fees will apply. More details soon!
CFS Unloaded/Sweatshop: we haven’t settled on a name yet, but we will be offering a new type of class 3x a week later in the fall. No CF101 or intro classes needed! It will be a functional fitness, high intensity class, but dialed down a notch for those that aren’t interested in doing all the weighted lifts found in our regular Crossfit classes. Similar to our Saturday wods, but also different! Schedule and pricing coming soon!
Mini no-frills kitchenette: we now have a fridge, toaster, microwave, blender, etc. Anyone can use them, just clean up after yourself. You can keep something in the fridge (write your name on it) and I will have it stocked with beer, water, and freezer pops. Don’t take anything that belongs to someone else! Freezer pops are free. Bottled water is 2 for $1, or a $10 donation for bottled water for the rest of 2014. No more free bottled water, I got tired of people leaving empty bottles around every day… Cups for water from the sink will remain free.
I think that about covers it.
-open gym/rest day-
Don’t forget the potluck cook out on Saturday after the free team wod. It sure would be nice if everyone coming would rsvp and let us know what and who they might be bringing with. Sure would suck if we don’t have any plates or napkins tomorrow!
Again, I’ll be providing meats (burgers, turkey burgers, and a pork loin) and some cheap non-paleo beverages. I’ll have cheese for the burgers and some buns. If someone needs ketchup or onions or tomatoes or whatever for the their burgers, make sure you bring it! I’m not sure how many to expect so hopefully we won’t run out of food!
And good luck to Gerard who will be competing at the Garage Games’ Master’s Tour tomorrow up in Woodstock, GA!
A) Jerk balance
Working on foot work and bringing your chest through on the jerk
B) Jerk dip squat
Focus on keeping an upright torso with a heavy weight
C) AMRAP 8
15 hang squat cleans, 135/65
15 hang squat cleans, 155/85
15 hang squat cleans, 175/105
15 hang squat cleans, 195/125
Hip extensions and Ghd sit ups
Front lever hold, tuck
Back lever hold, tuck
A) Mobilize Mobilize Mobilize!
B) Overhead squat
1RM from the floor
Power Clean + front squat + hang clean, EMOM 12
Jerk, heavy single then 20RM
A) Agility drills
Coaches will put you through a few drills, then you’ll attempt Part B – Repeat for a total of 3 rounds
B) Zigzag Sprint
3 attempts for fastest time – winner doesn’t have to do burpees!
Regular ol’ box jumps
-minute 1: 2-4 strict muscle ups, scale to knees/feet – focus on form
-minute 2: 25 hollow rocks
-minute 3: hold front split for 30 seconds, alternate leading leg
A) Back squat
B) AMRAP 10
Handstand walk practice
C) AMRAP 15
30 double unders
20 wall balls, 30/20
10 power snatches, 135/95
Every picture is like a “Where’s Waldo” with a diet dew bottle…
Power clean + front squat + clean
Klokov press + Overhead squat down + Sots press + Overhead squat up