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Saturday, November 16th

CrossFit

STRENGTH:

In 20:00….

Overhead Squat

5 Sets of 1 Tempo Overhead Squat

*5s to find bottom position, 2s pause in bottom.


Followed by,

Overhead Squat - 10 Rep Heavy


WOD: 

For Time:

21-15-9

Hang Power Snatches

Overhead Squats

200m Row


Rx- 95/65

Comp - 115/85

SweatFest


Alternating On the Minute x 20:00 (4 Rounds)

Minute 1: Skater Slides

Minute 2: Empty Barbell Shoulder to Overhead

Minute 3: Sit Ups

Minute 4: Double Unders/Single Unders

Minute 5: 15 Ring Rows + 10 Push Ups

CrossFit For Sport

No class today. Our 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.


Schedule

Monday - Thursday

7:30 pm


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