NEW Lifestyles Classes/Membership

As many of you have heard we have a new membership and class starting next week called Lifestyles!

This will be a new program and open to all levels of fitness so if you know anyone wanting to give Crossfit a try please have them watch this video and shoot us an email or check out our website!

Have a great weekend!

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TRAINING SATURDAY

WARMUP: 6 deadlifts, 4 hang squat cleans, 2 press per side in split lunge position (i.e. 2 presses with right foot forward, 2 presses with left foot forward).

Use a light bar, 3-4 rounds, 5 min cap. Rest as needed between rounds.

SKILL: Clean and Jerk Breakdown

Build slowly on both, be conservative with the first one, work on position. Be a bit more aggressive with the second sequence.

E90s for 5 rounds:

1 power clean, 1 front squat, 1 jerk

Right into E90s for 5 rounds:

1 full clean 1 jerk

WOD: Triple Header

Three separate scores, with a 5 min cap on each workout. Add unfinished reps as seconds on your time... i.e. if you had 7 reps left at time cap your score is 5:07.

RX:

3 rounds: 12/18 cal row, 9 thrusters (95/135)

Rest 5 min

3 rounds: 30 wallballs (14/20), 15 pullups

Rest 5 min

3 rounds: 7 burpees, 14 box jumps(20/24)

SCALING (for all wods):

FG3: 75/115

FG2: 65/95

FG1: scale wallballs, pullups, bar as needed.

CP1: 105/155, ctb pullups, last wod is 7 strict hspu and 14 pistols

CP2: 115/175, last wod is 7 strict deficit hspu (45/70) and 35/53 goblet pistols