Monday, December 8, 2014

IMG_0288.JPGBack to work Monday with Double Unders, Split Jerks, and an EMOM!Remember, in addition to our regular schedule, we have free trial classes starting TODAY. Normal CrossFit classes will still run as usual.  See below.

Reminders: Free trial classes start this week! Bootcamp Class: a non-barbell class that will be focused on conditioning and body exercises. Dates: Mon/Wed, December 8th, 10th, 15th, 17th at 6:30pm. CrossFit Teens Class:  ages 12-18. This class will involve strength and conditioning for teens. Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Olympic Lifting: focusing on Cleans, Jerks, and Snatch. Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm.

MONDAY Warm-up Tabata: Double Unders [wmv][mov] 8 Rounds of 20 seconds "on," 10 seconds "off." Score by total number of DUs.

Strength Split Jerk [wmv][mov] 10 minutes of drills and technique practice.

Conditioning EMOM for 18 Minutes: • Minute 1: 10 Wall Ball Shots (#20/14) • Minute 2: 10 Hand Release Push-ups

Slo-Mo Split Jerk Analysis with Chad V.