Hey everyone, we hope you have been enjoying the old school Saturday CrossFit classes again. Because have loved coaching them again!
We also want to remind everyone about next month. We are excited to find our next Committed Club champions as well as launching upcoming 28 Day Nutrition Challenge, starting March 7th.
If you have not signed up yet you have plenty of time.
Date: March 7th (Monday)
Cost: 50$
3 Teams
No weigh ins
You can only gain or not gain points
Team spirit intensity…Aggressive!
Two more reminders:
Please make sure to sign in to classes
Please make sure you take your things/clothes from your cubbies in the lobby.
Lets get to the workout!
WEDNESDAY:
A)
3 sets:
20 Sec L sit hold (on parelletts)
50ft Bear crawl
50ft Samson stretch
B)
For time:
21-15-9
Dead Lift (225/155)
Pull up
Right into,
30 Calories
30 Box jump overs
*You can break up the 30 calories and box jump overs any way you want.
THURSDAY:
A)
4 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
24 Wall balls
B)
For time:
60 Sit ups
20 Burpees
60 Sit ups
FRIDAY:
A)
Build to a heavy 3RM Hang squat clean
B)
10 Rounds for time:
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit