New Class
Our Friday 6:30pm class is changing from Coach Led Open gym to an Accessory Class with Coach Terrence.
This class will be geared towards building a strong base by attacking weak areas in the body. We will target those muscles needed to maintain optimal positions for both CrossFit and life movements.
More specifics coming.
Come by can check out the first class this week at 6:30pm! This means that our big gym is no longer for open gym at 6:30pm on Fridays. If you’re coming in for open gym, it’s the small side only. Thank you for your understanding.
Friday October 20, 2017
Focus:
Snatch Balance ( technique not weight)
3-3-3
Snatch Pull ( Heavy Pulls)
3-3-3
.
Workout Of the Day: 21 minutes
2 rds
Max reps at 1 min Stations with 30 sec transition
Assault bike Cal
KB SDLHP 24/16
Ski Erg Cal
Plank hold ( every 10 sec is a rep)
Power Snatch 75/55
Lateral hops over Paralette
Row Cal
.
Lvl 2 Fitness
Assault bike Cal
KB SDLHP 20/12
Ski Erg Cal
Plank hold ( every 10 sec is a rep)
Power Snatch 65/45
Lateral hops over Paralette
Row Cal
.
Lvl 1 Technique:
Assault bike Cal
KB SDLHP 16/8
Ski Erg Cal
Plank hold ( every 10 sec is a rep)
Power Snatch 55/35
Lateral hops over Line
Row Cal
.
Cash Out:
Coaches Choice
.
Check back each night at 8pm for the next days WOD
.
Contact us:
