CrossFit 101 – Sunday, August 7th


CrossFit 101 – Sunday, August 7th

9:00am – 11:30am

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


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: 2 rounds of – 5 snatch grip deadlifts, 5 hang power snatch, 5 power snatch (with bar only)…

then – 10 minutes of power snatch practice, working up to WOD weight.

  • if new to the movement, have your coach give you progressions to work on to develop your technique

WOD: Open Sectionals 11.1 – Power Snatch and Double Under

This is the first WOD of the 2011 Sectional competition – so most of you have had the opportunity to take it on before.  Give it a shot, gonna be a good one!

If there is only room for one heat, then the heat 2 peeps will act as judges.

10 minute AMRAP of:

  • 30 double unders
  • 15 power snatches (or floor to overhead) @ 55/75

Zone 2 – scale to single under skips (60 per round), scale bar weight to 35/55

Zone 1 – scale as needed

Cash-Out: FTL Stretches


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