Saturday July 1

June 30th, 2017
by:

Announcements

Holiday Hours
July 3rd – Normal except we’re closing 1 hour early. No 7:30pm – 8:30pm class.
July 4th – 9am and 10am classes only.

“Lift Like a Girl” Barbell Class
Free trial class today 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.

Strength / Skillwork

Snatch
3-3-3-1-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95-100% PR

WOD

Teams of 3: Alternate every :45, for 21 Rounds (7 on each station)

  • 1 Athlete Rows
  • 1 Athlete Wall Balls, 20/14#
  • 1 Athlete Rests

Score = Reps + Calories