Fall/Winter Class Additions

As we get into the Fall and soon winter we are looking to maximize classes and provide even more opportunities for you all to get your Crossfit sessions in.

If you can please take moment and complete the survey below we would love to get some feedback from you all on some possible class times and adjustments to make to our weekly schedule.

We appreciate all your feedback and look forward to expanding our schedule for you all and get you all more fitness fun!

Survey Link Here: https://forms.gle/EAKaN2qeBRxVyXYc7

Thanks and see you in the Gym!

Coach G.

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TRAINING FRIDAY/SATURDAY

WARMUP:

3 rounds

10 reverse lunges

20sec Hollow rocks

10 plank rotations

5/5 airplanes (single leg bodyweight deadlifts)

WOD 1:

3 rounds for time of:

RX:

30/24 Row Calories

15 Handstand Push-ups

30 Kettlebell Goblet Squats (53/35)

FG3: 15 scaled ROM hspu (to 1 block)

FG2: 15 HR pushups, kb 26/44

FG1: Scale pushups and Kb weight as needed

CP1: strict hspu

CP2: KB 44/70

WOD 2:

3 rounds for time of:

RX:

30/24 Assault Bike Calories

15 Chest-to-bar Pull-ups

30 Alternating Dumbbell Snatches (50/35)

FG2: regular pullups, scale db to 20-25/35-40

FG1: jumping pullups, scale db as needed

CP1: 8/4 bar MU per round

CP2: DB 45/70

***Double WODs: Half the class will start on WOD 1 and half the class will Start on WOD 2. Both will rest and get ready for alternate WOD and go through the other WOD.