Wednesday June 28

June 27th, 2017
by:

Announcements

“Lift Like a Girl” Barbell Class
Free trial class this Saturday, July 1st from 11am-12pm.

2017-06-24 16.20.27 2017-06-24 16.20.51

Renato Garcia Jr. got into CrossFit at our old location. Since then he’s gotten his CrossFit L1 Cert and USA Weightlifting L1 Club Coach certification. He has also coached 2 athletes to USAW Sr. Nationals Championships, 1 Jr Nationals and 1 to University Nationals.
The focus of this class will be on the fundamentals of the snatch and the clean and jerk! The class will involve a 4 week cycle, and the lifting program will be based on a percentage of your current 1RM. In each class, we will work on mobility, positioning and technique.

 

The class this Saturday is FREE. After this each 4 week cycle will be $100. This class is for the ladies only.

Strength / Skillwork

Flys
5-5
Shoulder Press
20-20-20
20 reps @ 35-45-55%

WOD

Teams of 2: Alternating Movements on a 15:00 AMRAP

  • 8 Ground to Overhead
  • 12 Box Jump
  • 8 Burpees

Rx+: 115/75#, 24/20
Rx: 85/55#, 20/18″

Elements

20:00 AMRAP

  • 5 MBSC, 20/14#
  • 10 Step-ups, knee height
  • 5 Burpees