Sunday, April 11th — 9:00am – 12:00pm
Come learn the Elements of CrossFit!
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 / Sumo Deadlift High Pull
8. Clean
Price: Members $FREE$ / Non Members $40
Today’s Workout:
Buy In – Dynamic leg warm-up (coaches choice!)
WOD – “Lactic Acid”
5 rounds
* Row 500M
* Run 500M
* Rest 2 Minutes
*** If you did Tuesday’s workout, scale to 3 rounds. ***
Depending on the class size, the rest time will vary. Coaches, make sure to have some one on the rower at all times. Coaches record the start time for the athletes on each interval. Athletes, check your time when you come in and calculate the the time for each interval. Your score is the total time, minus the rest interval.
Push as hard as you can in each round!!!!
Cash Out – 5 x 10 reps of unbroken Toes to bar / Knees to elbows / double crunch. (scale to your fitness level)
Running WOD
8K to 10K run
Please post in the comments when and where you are doing your run if you would like people to join you!
