CROSSFIT
Whiteboard Wednesdays
Weight Belts
Skill
Pistol Squat
Lift
EMOTM 10:
-Squat Clean/Power Jerk/Hang Squat Clean/Split Jerk
MetCon
21 Calories Row
42 Double Unders
15 Calories Row
30 Double Unders
9 Calorie Row
18 Double Unders
Uncategorized
Whiteboard Wednesday – Weight Lifting Belts
Ever wonder what the point of a weight belt is and how to use one? Well, combined with a proper breathing technique, this gym aid may help keep your back and position safe, but is that all it’s doing??? Come on out to today’s class to hear all about the good, the bad, and the ugly of weight belts.
WOD 011216
Be sure to wear appropriate clothing today (pants/socks/gloves) as we will be doing Rope Climbs!!!
CROSSFIT
Skill
Rope Climb/Rope Pulls
Strength
Snatch Grip Push Press 5-5-5-5-5
MetCon
14 Minute AMRAP of:
-On Every 2nd Minute Perform 5 Burpees
2 HSPU
2 Pistol Squats
1 Rope Climb
4 HSPU
4 Pistol Squats
1 Rope Climb
6 HSPU
6 Pistol Squats
1 Rope Climb
Etc…
CROSSFIT LIFT
Snatch Technique
EMOTM 10 Minutes:
-3 Split Snatch @ WW
EMOTM 10 Minutes
-3 Power Snatch @ WW
The Return of the Herd!!!
The Herd is back for our 2nd CrossFit season!!! If you are interested in joining The Herd, don’t miss out on our first meeting of the year. We will set goals, talk about programming, and just get a general sense of what is in store for 2016. There will be NO workout at 7pm so be sure to join in on another class throughout the day. Hope to see you then!
Team Meeting: January 12th @ 7pm
“The Herd will spend each Tuesday from 7pm-830pm working together as a group while the rest of the week is spent working off a specifically designed program to help prepare each athlete for not only the Open, but many other competitions held during the year. It’s slightly different and more advanced than a regular class/program and while anyone can join the team, it does require a certain level of technique and a little more commitment to the sport. What we can gaurentee in return for your dedication to the team is that you will be able to lift heavier, polish up your skills, and overall become a better CrossFitter.”
