Saturday 5/6
We are hosting a CrossFit Level 1 seminar on Sat 5/6 & do not have building access.
THE WEATHER IS LOOKING NICE! So we will meet on the green next door to 802 for ONE CLASS at 9:00am for kids and adults. Please sign-in as usual and dress for the weather (50 and sunny). Your work-out will be 100% outdoors.
You can access the bathrooms if absolutely need be, but we are trying to keep building traffic to a minimum.
You will park at the green next door as well!
Ready to Run Seminar
If you are plagued with running related pain, and find this movement extremely difficult, sign yourself up for our Ready to Run Seminar on Monday, 5/8 at 5:40pm. Free for all 802 members.
- Keith White and Kim Lord will lead you through mobility drills, warm-up and teach/analyze form and technique of all runners.
- Sign-Up on Push Press
The Mobility
The Warm-Up
7:00 working through the following movements
Down Ups after each PVC movement
PVC Back Rack Press
5 PVC Strict Press
5 PVC Front Squat
5 PVC Push-Press
The Strength
2:30 Loop (from the rig)
Active Rest = :30 Strapless Row (squeeze your scaps at the end of each pull)
The Met-con
As Many Alt DB Power Snatch As Possible following a 1:15 Loop
Round 1 - Run + No WB
R2 - Run + 1 WB
R3 - Run + 2 WB
R4 - Run + 3 WB
R5 - Run + 4 WB
R6 - Run + 5 WB
R7 through 11 - Run + 5 WB and As Many Alternating Dumbbell Power Snatch As Possible with time Remaining.
* Each round increases the number of WB, and then in the last 7-->11 rounds, this is where you will get your score from. You will accumulate as many Alternating DB PS after doing the run and WB. This is going to be tight, and you are just going to have to hold on and rip out a few PS in the remaining time.
The Finisher
:60-:90 Plank/Side Planks
