Wednesday, Jan. 13, 2016

Beginner Barbell 

We are excited to offer our members a new Beginner Barbell Class on Wednesday at 5:30 PM. If you are new to CrossFit, or even a seasoned Crossfitter and just want to polish up your technique, then you should certainly attend this class. The class will be led by Coach Tim Scott who is a former Junior World Team member and resident athlete at the Olympic Training Center! I’d say he knows a thing or two about olympic weightlifting!

Tim

 

FREE Membership Anyone?!!

We are running a special for our members and potential members. If you bring a friend and they sign up BEFORE February 1st, you get the month of February for FREE! Yep, that’s right! So bring a friend/family before Feb. 1st to get your FREE month! It’s a BOGO (Bring One/Get One)!!!


 

Warm Up: 400 m Run then 2 rounds

  • 25 DU
  • 10 HRPU
  • 10 Air Squats
  • 10 Ring Rows
  • 10 KB Swings

Strength/Skill:

Rope Climb Practice – 10/15 mins

then

EMOM for 5 min – 10 Weighted V-Ups 25/15

WOD: 15 Min AMRAP

Increase by 2 reps each round

Power Cleans 135/85

HSPU