Friday, December 13th
Pausing Clean Pulls
5 Sets of 2
*Pause (2) seconds at knee level.
Power Clean Complex
On the 1:30 x 7 Sets:
1 Clean Pull
1 Low Hang Power Clean
*You may increase in weight. Looking for quality reps not quantity of weight.
*Higher Quality = Lead To Higher Quantity
On the 4:00 x 5 Rounds:
15/12 Calorie Row
9 Barbell Facing Burpees
6 Power Cleans 135/95
No Class, next available class is tomorrow at 8:00am and 8:30am for our "Naughty or Nice" charity event.
SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.
Monday - Thursday: 6:30pm
CROSSFIT FOR SPORT
No class, next available class is Monday at 7:30pm.
CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.
CrossFit For Sport is designed and implemented with one goal in mind - to make young athletes better prepared for their given sport(s). It achieves this goal through proper, strategic programming and its injury prevention methods.
Monday - Thursday