Oly is BACK!

The time has come!!

Our ULTRA POPULAR Olympic Drills for Skills Class returns tomorrow on Saturday, September 3 @ 10am!

This 90 minute class will run for the next 8 weeks.  The focus is exclusively on the Olympic Weightlifting movements: the clean, the jerk, & the snatch.

No WOD, no body comp, no cardio, just 3 beautiful and complex movements broken down into pieces and made more manageable to digest.

In this long form format, you’ll have the time to break the lifts into each portion and technicality to deconstruct the finer points of the movements.

If these are movements you struggle with or are unfamiliar with, now is your chance!  We don’t have the time in daily class to spend the time with these lifts that they deserve, so here is a great opportunity to do so.

Remember, it is exclusively for the next 8 weeks.  This class is part of your unlimited or 3X per week membership.  Have another membership and still want to try it?  No problem!  Just select the “add a class” option on the kiosk at check-in.

Oh yeah, and it’s led by the two awesome dudes in the picture!

Remember that THIS Monday, September 5 is Labor Day and the gym only has ONE CLASS @ 10am!  All members are welcome no matter your membership level!

Finally, this Tuesday, September 6th @ 930am is the start of our new spinWOD!  FREE to all members the first two weeks, we hope as many of you as possible can make it out to try this exciting new way to WOD!

Regular schedule this weekend!

  • Saturday @9am: Shred Sesh
  • Saturday @9am: CrossFit Kids
  • Saturday @10am: Oly Drills for Skills!
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) 8×3 bench press; across; slightly heavier than last week

B) 20 minute amrap
teams of 3

250 rope passes (dubs count as 2)
20 wall ball
20 burpee
20 sit ups

*1 athlete works at a time
1 athletes rests
1 ahlete MUST be holding an elbow plank with a 45/25# plate on their back in order for any work done to count.
*teams can break up the work as desired. movements must be done in order.

Fusion:

30 MIN AMRAP:

20 M BEAR CRAWL
20 M S.A DB WAITER’S CARRY (each arm)
100 M KB FARMER’S WALK
200 M RUN
200 M ROW
15 GHD SIT UPS (Sub reg. Sit Ups)
15 GHD BACK EXTENSIONS (Sub Supermans)

momWOD:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B: WOD – 24 MIN ALT EMOM (8 SETS)

MIN 1: 10 SLAM BALLS
MIN 2: 15 KB SWINGS
MIN 3: 10 T2B (or K2E or 15 SIT UPS)