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!
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
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.
Half “Strict Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
FOR TIME: 1000m Row