Friday & the Weekend; Jan 16-18, 2015
This weekend at the box – there’s just so much AWESOME!
Full Schedule doesn’t even begin to describe it…
- Saturday at 9am – we start our ‘CrossFit Open Prep Class’
This is our Special 7 week Prep-Class for all leading up to the 2015 CF Games ‘Open‘
The hour long class includes skill & drill training for movements that you know will be coming up in the Open – and then you’ll be taking on one of the previous Open WOD’s!
- Sunday; Our Double Under Skillz Seminar is ON!
After the Energizer at 10am…dive deep into all sorts of madness on the jump rope.
Taught by our own pro-jump roperer Christian and Coach Dan who is keeping his amateur status for the Olympics.
And it’s more than just dubs…Christian’s got all sorts of tricks to show & progressions to help everyone in our Community.
Plus…it’s included in everyone’s membership!
- Monday; 6:30pm we’ll be adding our Max Aerobic Power Class!
This class has been so popular we keep getting more requests for it…so here it is!
A.10 min Alt EMOM;
A1 Squat Clean x3
F; Hang Power x3 +Front Squat x3 focusing on technique
P/S; Tough & Go about 75% acros all sets work on the cycling & breathing
A2. Double Unders;
F; Practice for 30 seconds each set P; 30x Dubs S; 50x Dubs
B. 4 min AMRAP’s rest 1 min [19 min total]
Upper body muscle endurance – push yourselves!
1. Max Rep Pull Ups;
F; Chin Over Bar or Ring Row
S; Muscle Ups
2. Front Squat from the ground
F; KB or light BB P; 95-115/65-75 S; 135/95
3. Push Ups
F; Hand Release Push Ups P; Parallete Push Ups S; Ring Push Ups
4. Row for Cal; All
MAP; 7:30am + 5:30pm
2 min on 1 min off; x10 sets;
Odd; Row 250/200 meters + remaining is Wall Ball
Even; Run 200 meters + remaining time is Burpee Box Jump Over
Score is total reps of wall ball & BBJ combined. Enjoy!