Freshen up your Moves!

Hi Team,

We have another Foundation Seminar coming up on Sunday, February 20th!  Here is your chance if you missed the seminar last month.

Who should be there?  YOU!!!! Everyone should come to the Foundation seminar to freshen up on technique, so we can start this year off right!  If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

Sunday, February 20th — 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
  • Rowing

Price: Members $FREE$ / Non Members $40


Todays Workout

Buy-in:  800m jog then – 3 rounds of:  10 pvc dislocates, 5 pvc overhead squats with 2 sec pause at bottom, 5 vertical jumps (not for measured height, just jump!)

WOD:  “Isabel”  OR “Breaking up with Isabel”

Isabel is a classic and simple crossfit wod.  All it consists of is 30 snatches for time.  It’s just that the snatches are heavy… and30 is a lot ;).  Only do this workout if you have done snatches before in a metcon WOD.  Otherwise work technique with “Breaking up with Isabel”.

Isabel – 30 snatches for time (95/135)

Zone 4:  75/115

Zone 3:  65/95

“Breaking up with Isabel”

This also involves 30 snatches but they are broken up into chunks of 5 reps so that you can develop technique and manage fatigue in the movement.  So for this version of the workout, we’re doing Isabel in 6 intervals of 5 lifts.

If you know your 1RM, a good scaled weight would be around 60% of that number.  The goal is to achieve crisp, technically sound repetitions while under moderate fatigue.

Each successive round of 5 snatches will start on a 2 minute timer.  If you complete 5 reps in 45 seconds, you have 1:15 until your next round begins.  Repeat for 6 total intervals (12min or less) and you will have completed the full 30 reps.

*Score workout in MFT as weight used.  If you miss getting 5 reps in any one of the 6 rounds, mark the wod as “not prescribed”*

Rx:  95/135

Zone 4:  75/115

Zone 3:  65/95

Zone 2:  45/65

Zone 1: Scale as needed

GAMES PREP – all reps squat snatched

Cash-Out:  Team stretch – FTL


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