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Saturday, January 11th

CROSSFIT


STRENGTH:

EMOM for 8:00

2 Power Cleans & Split Jerk at 70-80% of your 1RM

Perform as singles and work on Split Jerk footwork

WOD:

In Teams Of 2:

AMRAP in 10:00

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerks

*Split Reps However

SWEATFEST


With 20:00 on clock:

Row 1,500m

Then, AMRAP of:

20 Sit Ups

15 Slam Balls

10 Weighted Step Ups w/ Slam Ball

5 KBS

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. 


Schedule:

Monday - Thursday

7:30 - 8:30pm


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