The homework I write on the whiteboard at the gym is completely optional but recommended. You can do all, some, or none. Remember, you can mix and match your strength portion, wod, and homework based on your skill/strength or how you’re feeling that day. Make it so you get the greatest challenge each time! Just…
We’ll be offering our Barbell Club for free this Saturday to all members. We require that you’ve been a member for over a month to participate. Class starts at 10am sharp! If you’re late there will be a 10 burpee penalty for each minute. Programming will cover snatch technique, followed by a snatch complex.
I thought we could supplement our regular training with a fun little pull up cycle. This will get all of us better at pull ups! It doesn’t matter if you can do 1 or 50 or none, there will be a different starting point for everyone. So what I need from you this week is…
Barbell Club A) Technique primer Clean complex, barbell only B) Frog complex 1RM C) Hang clean 20RM (power or squat) CrossFit A) AMRAP 20 25 air squats 20 push ups 15 box jump overs 10 burpees 5 pull ups B) Gymnasty Handstand practice RTR AMRAP 20 15 thrusters 10 box jump overs 5 muscle ups
Fitness A) Weighted step ups 4×10 B) Seated good mornings 4×10 C) AMRAP 10 6 deadlift 12 ring rows 24 single unders Performance A) Overhead squat 5×5 B) Snatch balance 5×5 C) AMRAP 10 6 power cleans 12 pull ups 24 double unders RTR A) Gymnasty Pistols and shoot thrus B) Overhead squat 5×5 C)…
Addendum to the Sunday update -homework is not Coach directed. We are here to help and answer questions, but our main task after class is to get the next one ready. -water bottles and trash: clean up after yo damn self! Recycle the water bottles please, there’s a big recycling bin right outside. If you…