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CrossFit Total, New Classes & Capacity!
Hey team,
A few updates today for you plus an opportunity to test your max strength!
Firstly as classes continue to fill up, we've expanded our capacity slightly to 11 people in each session. This is only a small change in each class but will allow 7-8 more people in per day to enjoy our workouts! This change applies to all of our classes, including the weightlifting and gymnastics skills sessions.
Second, we've moved the MWF Fundamentals evening class into the 7pm CrossFit class. So for the 7-8pm time slot, both groups will be in the main gym and working together. We'll have two coaches, with Coach Tia leading the main session. The Fundamentals coach will scale the workout and movements as needed for that crew but they'll follow the same class flow. There will be a capacity of 11 people total between the two groups.
Third, we've added an additional Fundamentals class on Tuesdays and Thursdays with coaches Heather and Kirst! This class will be from 115-215pm and while targeted towards people learning the movements, it will be open to all members. So if you want to refresh or take a bit more time learning skills, jump on in. This session starts this coming Tuesday!
So there you go, just trying to add more options for you all to get your fitness in and feel good doing it.
CROSSFIT TOTAL
This is the standard for maximal strength in crossfit - 1 rep maxes in the back squat, press, and deadlift. It has been contested as a wod for a long time and has also appeared in the CrossFit Games (see video below).
This time around, we're going to allow you 40 minutes to get your lifts in. You'll follow that order - Back Squat, Press, Deadlift - but you can choose how much time you spend on each one to achieve your 1rm.
If you're not yet ready to push to a 1rm, take the time to run through 5-6 sets of each movement for about 3-5 reps as practice.
Either way, let's have fun tomorrow and get after this Vic City leaderboard workout and CrossFit benchmark!
Cam
TRAINING MONDAY TUESDAY
WARM UP:
3 rounds - 30 jumping jacks, 10 plate floor to overheads, 8 cossack lunges, 6 cobra to childs pose
WOD: CROSSFIT TOTAL
40 minutes to achieve 1 rep maxes in the Back Squat, Press, and Deadlift. Perform your lifts in that order, but alot the time as needed.
Warm up for each movement with the following:
10 reps @ 40%, 8 reps @ 50%, 5 reps @ 60%, 3 reps @ 75% then singles after that.
If you're not yet ready to do full 1rms, then practice each movement with 5-6 sets of 3-5 reps and work on technique.