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CrossFit 101 – Sunday, August 15th

Virtuosity in every movement!
Virtuosity in every movement!

Sunday, August 15th — 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

Other:

  • Wall ball
  • Kettlebell swings
  • Kipping pullups

Price: Members $FREE$ / Non Members $40

Register

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.

Today’s Workout:

Buy-in:  Accumulate 20 ring dips and 20 pistols, scale as needed

WOD:  “Chicken Legs”

5 rounds for max total repetitions:

  • 30s thrusters (95/135)
  • 30s rest
  • 30s wallball (14/20)
  • 30s rest

Zone 4:  scale thrusters to 75/115

Zone 3: scale thrusters to 65/95, wallballs to 10/14

Zone 2: scale thrusters to 45/65

Zone 1: scale as needed

Cash-out:  Foam roll hamstrings, quads, upper back

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