ANNOUNCEMENTS

OLYMPIC WEIGHTLIFTING SEMINAR WITH COACH MITCH P.

On Saturday, 12/7, we will be holding a 2 hour Olympic Weightlifting Seminar with Olympic Weightlifting Coach, Mitch P.!

Mitch is an incredibly accomplished athlete and coach and we are very lucky to have him on board. CLICK HERE to go to the events page where you can learn more about Mitch and what his seminar will entail!

This seminar will be capped at 20 participants to ensure that all lifters get to work one-on-one with Mitch. If you already know you want in, CLICK HERE TO REGISTER and grab yourself a spot!

CROSSFIT

Part 1

Option #1

DB Bulgarian Deficit Split Squat: 4 x 8 each leg

Option #2

DB Front Foot Elevated Split Squat: 4 x 8 each leg

Part 2

8 ROUNDS – FOR QUALITY

3 Snatches* (60-70%)

4 HSPU** (Strict or Kipping)

24 Double Unders***

*These should be a little too heavy to touch and go. Think one sharp rep every :15.

**Scale to: 1 Wall Walk + 4 Push Press

***Scale to: 30 seconds of Double Under work

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