Friday June 30

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 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.

Strength / Skillwork

None today

WOD

“Daddy Broke the Kitchen Sink”
[You must do ONE exercise in the following order Barbell/Kettlebell/Dumbbell/Bodyweight exercise.]
Make your own Chipper list following the above order using ALL the exercises with their given rep scheme:
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  • Barbell Lifts – 30 Deadlifts, 15 Ground to Overheads, 15 Bent-over Rows, 15 Thrusters
  • Kettelbells (all single KB)- 30 Figure 8s w/ uppercut, 30 Russian KBS, 20 Snatches (1-ct), 10 TGU (1-ct)
  • Dumbbell Lifts (All Double DB) – 20 Cleans, 20 Push-press, 20 Lunges, 10 Man-Makers
  • Bodyweight – 30 Burpees, 30 Box Jumps, 20 T2B, 20 Pull-ups

Set ALL BBs in the Back third of the gym, all the KBs/DBs up front and perform ALL bodyweight exercises in the Middle around the rig with boxes between the middle adn front area. Yes you are required to run all around the gym multiple times even if you are all alone in your class; it is part of the workout.
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Rx+: 115/75# BB, 45/30# KB, 45s/30s DB
Rx: 85/55#, 30/20# KB, 35s/20s DB
you may scale your weight to anything you need, but everyone gets ONE barbell and one pair of Dumbells.

Elements

20:00 AMRAP

  • Run 1 Lap (200m)
  • 20 DB Cleans, 25s/15s
  • 15 Russian KBS, 30/20#
  • 10 Burpees