
Hi Team,
We have another Foundation Seminar coming up this weekend! Come join your wonderful coaches and learn all the basic movements or refine your technique.
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.
Sunday, March 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
Other:
- Wall ball
- Kettlebell swings
- Kipping pullups
- Rowing
Price: Members $FREE$ / Non Members $40
Today’s Workout
Buy-in: 30 perfect squat snatches (or overhead squats for newbies), with bar only and in chunks of 3 or 5
WOD: “Meeting Cindy at the Bar”
This is a variation of the classic “Cindy” workout (AMRAP of – 5pullups, 10 pushups, 15 squats). We’ve added a barbell to two of the movements to make it more interesting and cut down on the time limit (the usual Cindy is 20min). Enjoy.
8 minute amrap of:
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5 chest to bar pullups
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10 push presses (65/95)
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15 back squats (65/95)
Zone 3 – scale bar to 45/65, regular pullups
Zone 2 – scale bar to 25/35, assisted pullups
Zone 1 – scale as needed
Games Preppers (Wed) – do 4-5 rounds then work on specific skills that won’t get you sore
Cash-Out: Max reps knees to elbows or double crunch in 60 sec (GP do 2 sets of 15)