Friday: Vixen’s Test

Friday: Vixen’s Test

Friday: Vixen’s Test

It’s almost that time of year again!!

Vixens 1Yes we’re talking about the annual Vixen’s season. For those of you not familiar with the Vixen’s class it is a female only class. This year we will be holding two classes per week one for all Vixens and the other for Intermediate/Advanced vixens. We will be coming together on Sunday March 10th at 11:30 am.

It’ll be an introductory Vixen’s class in which we’ll be doing a whole bunch of movements in order to see where all of our strengths and weaknesses are currently at. And if you’re interested in doing the Advanced Vixen’s class come to the intro so you can see what it takes to be one bad ass Vixen! After our assessment we will do a fun WOD and we will talk about setting goals during our program.

Our Vixen program is designed to help our female athletes work on their goals in a fun and supportive environment. Most women struggle with particular movements due to our body frame and weaknesses. It takes longer for women to get their first pull up and perfect push up than our male athletes.  This class really focuses on building that strength.

Each season we create personal goals and group goals. Last year we worked on FRAN. For eight weeks we designed the program to include

Vixens 2

movements that would help each Vixen reach her goal. We were astonished to see such progress. Everyone’s scores improved so significantly with most Vixen’s setting a PR of anywhere from 2-5 minutes!

What really makes this class special is the camaraderie. All the vixens really help and support one another. Everyone has different strengths within the class and everyone is happy to help offer tips and cues to what helped them achieve their goals.

We are getting an early start this year and this season will begin in April. Start date is to be announced March 10th.

Looking forward to starting a new season with such a great group!! Please come by and check us out on Sunday March 10th.

Coach Jacquelyn “Dizzle “ and Coach Katie

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Movement Review
A.
Front Squat

  • Sets of 3 Reps


B. Open WOD 12.67 minute AMRAP (+3 reps each round):

  • 3 Thrusters (100/65)
  • 3 C2B Pullups
WOD: 10 min AMRAP (+3 reps each round):

  • 3 Dumbell Thrusters
  • 3 Pull ups