CrrossFit 101 – AKA Learn not to suck at CrossFit!

Sunday, April 17th — 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


  • Wall ball
  • Kettlebell swings
  • Kipping pullups

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:  Sumo Deadlift – 6 x 3 – keep weight moderate and work on PERFECT form:

  • Chest facing forward
  • Lower back tight and strong
  • Push knees out as you lift the bar

WOD:  “The Goblin”

This little nugget popped up in February of this year.  It’s deceptive… if you did the wod yesterday, focus on smooth movement and put the kettlebell down in between each set of swings and squats.  If you’re feeling good to go, try for unbroken!

 5 rounds for time of:

  • 10 kettlebell swings (35/55)
  •  10 goblet squats (same weight)

Zone 2:  scale weight of kettlebell as needed

Zone 1:  scale as needed

Cash-Out:  FTL Stretch as a group


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