November Foundation Seminar

101 – Sunday, November 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
8. Clean


  • Wall ball
  • Kettlebell swings
  • Kipping pullups
  • Rowing

Price: Members $FREE$ / Non Members $40


* We will be capping the registrants at 15,  make sure to register to save your space *

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.

Remembrance Day Schedule:

  • 8:00am – cancelled
  • 9:30am – ON
  • 12:15pm – cancelled
  • 1:15pm – cancelled
  • 4:30pm – cancelled
  • 5:30pm – ON

Today’s Workout:

Buy In – 3 rounds of Burgner warmup with pvc pipe or barbell led by the coach, then 4 rounds of:  3 snatch grip deadlifts, 3 hang power snatches, 3 overhead squats or snatch balance.  Increase weight each set working up to workout weight.


For Time:

30 snatches (squat or power) at 95/135

Zone 4 – scale to 75/115

Zone 3 – scale to 65/95

Zone 2 – scale to 55/75

Zone 1 – scale as needed

GAMES PREP – Squat snatches!

Cash Out – Practice your muscle up!  Then stretch and roll out your upper back, shoulders and hips.


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