Tuesday, December 9, 2014


Tuesday means Pull-up work, Front Squats, and more! Remember, in addition to our regular schedule, we have free trial classes that have started this week. Normal CrossFit classes will still run as usual.  See below.

Free trial classes start this week! Bootcamp Class: a non-barbell class that will be focused on conditioning and body exercises. Bootcamp 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. Teens Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Olympic Lifting: focusing on Cleans, Jerks, and Snatch. Oly Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm.

TUESDAY Warm-up Pull-ups [wmv][mov] Gymnastics Kip or Butterfly Kip Find and record your best max effort Pull-ups.

Strength Front Squat [wmv][mov] 5 sets of 3 Pause Front Squats @60% of 1repmax. Tempo: 1 second down, hold for 5 seconds, explode up in 1 second.

Conditioning Complete 5 Cycles: In 2 Minutes Complete: • 12 Kettlebell Swings (#55/35) • Sprints 8 Turf Widths • 12 Ground to Overhead (#45/25 plate)

Rest 1 minute between rounds

Pause Front Squats