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Let’s see your moves!

Safety First!

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

Register

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:

  • 5 chest to bar pullups
  • 10 push presses (65/95)
  • 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)

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