ANNOUNCEMENTS

Athlete of the Month

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

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!

CROSSFIT

NEW CYCLE ALERT!

For the next 6 weeks, we will be focusing on building up strength in the 3 lifts that make up the CrossFit Total: Back Squat, Strict Press, and Deadlift. The first 3 weeks will involve a lot of tempo work, followed by 3 weeks of pause work.

In 6 weeks, we will test the CrossFit Total and see all of the GAINZ we’ve made!

Part 1

A1. Bilateral DB Strict Press:

  • 4 x 5-8 reps
  • Use a 40X1 Tempo*

A2. Chin Ups:

  • 4 x 5-8 Reps
  • Use a 40X1 Tempo*

*HOW TO READ A WEIGHTLIFTING TEMPO*

First Number = Time of Descent

Second Number = Time at the Bottom

X = UP FAST!

Fourth Number = Time at the top before starting the next rep.

40X1 = 4 second descent, no hold at the bottom, up fast, 1 second at the top.

Part 2

8:00 AMRAP – FOR QUALITY

10 Dumbbell Snatches*

30 Double Unders (or :45 AMRAP of Double Unders)

*Increase the DB weight every 2 rounds, if possible.

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