The Deadlift! One of CrossFit’s very important foundations!

Sunday, May 31st — 9:00am – 11:00am

Come learn the 9 Elements of CrossFit!

CFZ recommends that any individual interested in our program complete our “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.

Here is what you will learn:

1. Squat
2.Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Ball Clean
9. Pull-up

Price: Members $FREE$ / Non Members $25

Today’s Workout:

Buy In – Dot drill x 3; 100 M backwards run x 3

WOD – 15-12-9-6-3 Reps for time:

• Jump Squats (45lb/65lbs)
• Knees to elbows

Cash Out – 1-1-1-1-1 Handstand Pushups (focusing on form, active shoulders and full range of motion)