08/24/2017

SCHEDULE ALERT:
Fitness/Teen classes scheduled for Tuesday the 22nd & Thursday the 24th
have been cancelled. As an alternative, please attend the 6pm CrossFit
classes. Scaling/modification options will be available. Thank you for your
understanding. We apologize for any inconvenience. Have a great weekend!
AUGUST FOUNDATIONS:
Foundations will be offered next week. Class meets at 6pm Tuesday, Wednesday
and Thursday. Tell a friend! More info here!
2017 Summer Training Cycle
Week 10
Warm-up:
Banded Batman Hip Opener
Low lunge w/ trunk rotation
Hamstring floss
wide leg forward fold to thoracic rotation
Strength:
Deadlift (5 x 3)
Every 2:00 for 10:00
Speed Deadlift touch and go at no more than 78% or slightly heavier than 4 x 4 from 8/18
focus on perfect position and smooth touch and go transition every rep-
stay engaged, never losing tension in the bar- squeeze bar off the ground every rep
Metcon (AMRAP – Reps):
5 x 2:00 Rounds

200m Run
6 Up and Over Box Jumps (30/24)
AMRAP KB Swings (70/55)

Rest 1:00 between each Round
Score total KB Swings completed

 

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