Starting today, we will be hosting a 6 week fitness challenge for nonmembers. They will be learning the ropes of Crossfit and working on jumpstarting their fitness. If you see someone you don't know, introduce yourself and make them feel welcome. While the schedule will be mostly unaffected, there are some classes that will be replaced with the challenge. The hours are below
These classes are specifically for challenge members and regular members are not permitted to enter into classes with them. I understand that this may change some of your scheduling with your existing class hours so if you have any questions please contact me directly.
Bootcamp has been taken off the schedule indefinitely. Please adjust your schedules accordingly.
4 Minute AMRAP
10 Minutes to find..
1RM seated Box Jump
Work up to a heavy single squat for the day
ME Back Squat @ 80% (don't be a coward, go for broke)
12 Minute AMRAP
10 Front Racked Reverse Lunge @ 25% of back Squat (alternating)
20 HEAVY banded KB Swangs (heavy, yo. heavy)
Every 2 Minutes for 5 Rounds
3+2Power Snatch From a Deficit + Overhead Squat @ 7 RPE
Every 2 Minutes for 4 Rounds
3 Snatch Extension from deficit [RPE 8]
4x10 Snatch Rows
4x10 Snatch Grip Bent Over Rows
4xME Strict Chin up