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April Foundations – Barbell 101

06 Apr Posted by in Seminars | 10 comments

Nicci Pushing through 13.4 – photo credit Callendar girl

Barbell 101 – Sunday, April 14th

9:00am – 11:30am


Come learn the Elements of CrossFit with May as he runs his first foundations seminar!

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift
9. KB Swing



Price: Members $FREE$  (1st Foundations)  / Members $10 (subsequent Foundations) / Non Members $40


*** We will be capping the registrants at 15,  make sure to register to save your space ***

Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

CF Open wrap up Thank you Party – Tomorrow (Sunday) starting at 1pm.  Sandy and I have picked up burgers, smokies, fruit, salad and treats for you.  Please bring something that you would like to share with the crew.   Westshore crew, come out and join us!

Workout of the Day

Buy In – Mobility / Dynamic warmup

Technique – Squat clean

WOD “Badger” or Partner Badger

3 Rounds for time:
30 Squat Cleans (65/95)
30 Pullups
Run 800M

* If with a partner, split up the clean and pullup reps as needed.  Once the last rep is completed, run 800M together

Zone 2 – scale to assisted pullups
Zone 1 – scale clean as needed

Cash Out – Couch stretch and then stretch out the shoulders as needed with a band

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