Come join Scoots and Beast in the monthly foundation seminar
101 – Sunday, May 13th
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
Other:
- Wall ball
- Kettlebell swings
- Kipping pullups
- Rowing
Price: Members First time $FREE$ / After the first time $10 / Non Members $40
Register – use your Zenplanner login that was emailed to you
* 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.
Today’s Workout:
Buy In – KB Strength
* 10 x light weight
* 10 x moderate weight
* 10 x heavy weight
* Max x super heavy weight!
Remember to keep your core extremely tight and only increase weight if it is safe. You are welcome to try a Russian swing if you are not feeling it is safe to go overhead.
WOD – “The Chief”
Max Rounds in 3 minutes of:
3 Power Cleans (95/135lbs)
6 Pushups
9 Squats
Rest 1 minute between rounds. Repeat 5 times
Score is total completed rounds
Zone 3 – scale power cleans to 75/115lbs
Zone 2 – scale power cleans to 65/95lbs, scale pushups to knees
Zone 1 – scale as needed
Cash Out – MWOD
* 1 min Psoas stretch each side
* Roll out shoulders with a lacrosse ball
* Rubber band stretch for the remainder of the time
