CrrossFit 101 – AKA Learn not to suck at CrossFit!

Sunday, October 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.

Don’t forget that there will only be one class today at 5:30pm with H-Bomb!

Yoga will also be cancelled, there will be a make up class held on Wednesday, October 13th @ 7:45pm

Today’s Workout:

Buy-in: Thrusters 5 x 3 reps, working up to a 3RM

WOD: “Elizabeth”

21 – 15 – 9 reps for time:
Clean (95/135)
Ring dips

Zone 3 – scale to assisted ring dips
Zone 2 – scale clean weight as needed
Zone 1 – scale ring dips to regular pushups

Cash-out: Coach-led Mobility WOD


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