FREE INTRO class is coming back!
Be strong like Bill! Start up CrossFit the right way! Photo: Oscar Bravo
Many of you will remember showing up to Vic City on a Saturday morning, looking to get your first taste of CrossFit. You learned a bit about what crossfit is, how we do it at our gym, and then took on some version of the "baseline" workout (typically 1 time through of 500m row, 40 air squats, 30 situps, 20 pushups, 10 pullups).
It was a pretty simple workout but could be super potent if you hit the row hard (like many did) and didn't quite have the fitness to support it!
Well, it's been a while since we ran the Intro regularly, but we're restarting it and will be running one EVERY SATURDAY AT 11AM for anyone who is interested in giving crossfit a shot. This is a great option for someone who isn't quite sure about jumping into fundamentals or just wants to know more about our program and to see the gym.
So if you have any friends, family, or co-workers who would like to try us out, send them our way! They can register by clicking HERE or on the button on the front page of our website!
Keep fit and have fun,
TRAINING WEDNESDAY - THURSDAY
WARM UP: 3 rounds - 4/side cossack squats, 4 inchworms, 8 dowel dislocates, 4/side reverse lunge with torso twist
Every 1:30 for 12 mins do:
11/7 Assault Bike Calories
10 American Kettlebell Swings, 53/35 lbs
Use this interval set for two purposes - 1. to hit some high output efforts on the bike (remember the harder you go, the exponentially more calories you get), and 2. to start your "recovery" on an exercise - namely the kbs. Keep them smooth and relaxed so that you can develop the ability to move through basic movements and still recover.
fg1-3: scale calorie amoutns as needed - smaller people will generally need to drop the values!
CP: can scale up KB
You may do this one first if you are in a full class. The idea is to do a bit of strength and stability work, but not to train to max fatigue like in a metcon. Execute the movements smoothly and accurately.
4 rounds for quality of:
10 Dumbbell Romanian Deadlifts
12 Dumbbell Reverse Lunges
16 Alternating V-ups
10 T Rotating Planks