UPDATED Monday Schedule
6:40, 8:00 and 9:30am classes only. All other classes have been canceled for the Holiday
The Board
The Mobility
The Warm-Up
- Elbows High and Outside - using a PVC, just zipping up your zipper with a clean grip. Just to get the elbows moving in the correct pattern.
- Muscle Clean (PVC)
- Good Mornings (PVC)
The Strength
New CrossFitters will be using the complex in the video below.Those that are fluid with the movements will be doing:
- Hang Power Clean (HPC) + Clean + Split Jerk + Front Squats This complex is big. Choose a weight that you can move from one movement to the next without setting the bar down.
Fitness Strength Complex
https://youtu.be/XG4OSLF-Jak
The WOD
- Running, Thrusters and Down, Up & Overs
The work will be done as follows:
Rx/Performance100m Run - 2 Thrusters - 2 Down, Up, Over150m Run - 4 Thrusters - 4 Down, Up, OverYour goals is to get it done as quick as possible, finishing with 350m Run, 12 Thrusters & 12 Down, Up, OversPlease Note: Fitness category will be following a different rep scheme.
