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Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
As a reminder, heading into the summer you will begin to see more barbell cycling and complexes with a wide variety of pulling, pressing, and squatting. Within this, you will see us building to a heavy 10, 5, 3, and 1 over the course of several weeks. This is our last week of building to a heavy 10 within strength. Along with this, we will be spearheading gymnastics to build more confidence and volume.
Wednesday, June 8th
STRENGTH:
Back Squat
Then…
1x10 @ 90% of Heavy 10 Rep
1x10 @ 80% of Heavy 10 Rep
WOD:
12:00 AMRAP
1 Burpee Pull Up
15 Wall Balls 20/14
2 Burpee Pull Ups
15 Wall balls
3 Burpee Pull Ups
15 Wall Balls
….
….
[Add 1 Burpee Pull-Up Each Round]
GOAL: 6-9+ Rounds
SCALING:
BURPEE PULL-UPS
-Pull Ups
-Burpees
WALLBALLS
-Reduce Reps/Weight
-Single DB Thrusters
COMP:
Walball 30/20
_________
CASH OUT
6 Sets:
1:00 Max Distance Handstand Walk
1:00 Rest
Modifications:
-HS Shoulder Taps Against A Wall
-Double DB/KB Overhead Carry
-Bear Crawl
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
