Tuesday: New Class Day!!

Our new Level 1/2 (one  slash two…aka the slashies) starts this Tuesday morning at 7am. Come by and check out the latest addition to our progression based system of CrossFit coaching. The full Tuesday programming is posted below. You can check out the programming and find the training that is correct for your current fitness & skill level…and if you’re not sure, you can always contact your Roster Coach and they’ll make sure you get the proper set up each time.

  • Vixens Class is back ON at 6pm! Calling all the High Voltage Vixens for some awesomeness!

Casey getting the Push Press done! She always brings a great attitude to every class - it's easy to stay consistent when your training is as fun as Casey's!

Tuesday’s Training:

Level 1 CrossFit

Level 1/2 (One Slash Two)

(7am Tue & Th)

All Levels CrossFit

Skill: Overhead Squat

  • Sets of 5 Reps
  • Upright Torso Bar & path over mid foot

WOD: 4 rounds, 1 min per sation, rest 1 min after all 3 are complete

  • Overhead squats
  • Lemon squeezers
  • Push ups
  • Score is total combined reps
A. Skill: Snatch Technique and Burgener Warm Up

  • Hang Power Snatch – 3 reps x 5 sets
  • Focus on keeping the bar close to the body in the dip
  • Focus on catching the bar overhead with arms locked out in the power position (squatting stance on the catch)

B. Skill Instruction: Double Unders & Jump Rope Progressions

  • 10 Minute AMRAP Double Unders
  • Every Break is 10 Wall Ball
  • Score is total Double Unders….and YES….you need to be practicing double unders
A. EMOM for 8 minutes (CP battery/anaerobic power)
  • 3 touch & go Power snatch + 3 Overhead Squats

B. EMOM for 8 minutes (CP battery/anaerobic power)

  • 5 heavy thrusters (same weight at all sets)
C. 5 Minute AMRAP
  • AMRAP Double Unders
  • Every Break you perform 7 reps of two-for-one wall Ball
  • Score is total Double Unders