ANNOUNCEMENTS

CLASS SCHEDULE CHANGE THIS WEEKEND!

Saturday, 12/7: 10am CrossFit and 11am Oly are cancelled.

We will be holding our Olympic Weightlifting Seminar with Coach Mitch P. from 10:15am – 12:15pm on Saturday! The seminar slots are all filled up, but all members are welcome to come and watch!

We will still have 8am Foundations and 9am CrossFit, so come on by for some fitness!

Athlete of the Month

Mélon is our athlete of the month! Click here to check out his AOTM profile!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. FIND A MAX

2 Power Cleans + 1 Push Jerk

B. FIND A MAX

3 Behind the Neck Push Press + 1 Overhead Squat

C. Front Squat with a :07 Pause at the Bottom and :15 Hold at the Top

  • Find a Max
  • Drop the weight 25% and perform 3 x 3 with the same pause scheme

D. Bottoms Up KB Press

3 x 3 – 8 per arm, resting 1:00 between sets.

FOUNDATIONS

Part 1

Half “Strict Cindy”

10min AMRAP

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Part 2

FOR TIME: 1000m Row

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