Coming in Mid-Feb our Saturday and Sunday schedule will change a little bit. Instead of the same WOD for all 7 Sat classes and both Sunday classes there will be

  • Refresher
  • Competition Style
  • Specialty

The Refresher class is designed to revisit the fundamental movements. This class will not only be open for beginners and friends wanting to learn more about CrossFit, but seasoned athletes wanting to brush up on their skills.

The Competition class will have the advanced athlete in mind. It will entail more complex movements, more intensity, and more weight. Coaching will be at a premium, class will be fast paced, and new toys will be reintroduced to add to the constantly varied nature of what CrossFit entails.

The Specialty class will spend an hour refining movements that are often overlooked in their importance of efficiency. This will include (but not be limited to) rowing, kettlebell movements, Olympic lifts, high(er) skill gymnastics and more. Stay tuned for these new class hours to be released very soon.

All 3 classes will still have a warm up and WOD but there will be more time spent on skill development than you are probably used to.

Also Feb 6-7 we are hosting a CrossFit Gymnastics Cert and will be changing the schedule that weekend too. We will have indoor WODs at7AM both days. Weather permitting we will have shorter outdoor WODs later in the day that involve a few tools you probably haven't used before.
The yoke, prowler and sleds

 

Tuesday February 9, 2016

Tuesday, February 9th

Snatch
6EMOM
2 Snatch (building)
Every 2mins (4 sets)
2 Snatch (building)

4x3AMRAP (15:00)
3 Power Snatch (75/55)
6 Burpees
9 Hang Squat Cleans (75/55)

-Rest 1min between AMRAPs

*Start each AMRAP where the previous one left off.