Midweek Gymnastics and Weightlifting


Sarah just starting to pull under in the power clean. PC: Oscar Bravo

Hey all,

We've noticed that there's been a bit of a pattern on Tues/Thurs over the last couple of weeks. The 7pm class is usually either empty or pretty much empty. So we thought it would be a great opportunity to offer back some more gymnastics and weightlifting on those nights to get a few more bodies in the gym!

Some of you will remember we used to run a program called "skills plus" where we did certain sessions of gymnastics and certain ones of weightlifting. The idea was to provide more exposure and practice of these skills to keep your progress going.

That's essentially what we're going to be doing with these new classes on Tues and Thurs. Tuesdays will be weightlifting and Thursdays will be gymnastics, and both classes will take the place of the regular 7pm CrossFit class.

Coach Cam will be programming and coaching both of these sessions and they will be mostly skill work as opposed to wods.

This will start this week and these classes will be open to Unlimited members only due to having a capacity of 10 people. They are ready and loaded to sign up for, so see you soon and let's get those skills sharpened!!

Coach Cam

TRAINING MONDAY - TUESDAY

WARM UP

3 perfect pushups

6 hollow rocks

9 glute bridge

12 empty barbell rows

STRENGTH SKILL

5 rounds for quality of:

5 Floor Press

7 Box Jumps, 24/20 in

9 Deadlifts

GO E3M

Generally, keep the same weight for the floor press and deadlift. If there is a large difference (i.e. the deadlifts are way too light) then add weight on before you do the DLs.

Build as you go but don't start super light!

WOD

3 rounds for time of: 20 Thrusters, 65/45 lbs 40 Double Unders

Keep the thruster light! Sub 40 jumping jacks or 80 singles for the double unders!

Fast and furious is the name of the game, start fast and blast!