For todays workout there will be 10 work stations. You will do the interval 4 x (30/30) at each station (for those of you that are not mathematically inclined, that’s 40min of work). Some stations will be done “Hell Style”, meaning you will hold in a static position during the 30sec of “rest”. You will be working in groups of 2, sometimes you will need to share the piece of equipment for that station, meaning one person goes while the other rests or you will both be going at the same time.
Stations (not in order):
Ring Row (hell style)
Farmer Carry (hell style)
Parallette Pass Throughs (hell style)
Deck Squat (hell style)
Ball Slam (hell style)
There will be three components to the 10am class. Plan on 70-90min. You may do the first two only. Increase weight from last week on all movements.
15min mobility work, hitting hamstrings, hips, lats, shoulders and wrists.
1) 5x 3 Snatch, @ 75%-80%
2) 5x 2 Clean + 1 Split Jerk, @ 75%-80%
1a) 8×2 Speed Bench, @ 60%
1b) 8×2 Banded Dead Lift, @40%
2) 3×8 Good Morning or 3×8 Reverse Hypers, AHAP
This is a one hour session that includes a quick overview of what CrossFit is, an introduction to basic movements, and a CrossFit workout scaled to your abilities.
Attend a couple weeks worth of beginner level classes with our coaches to get your body up to speed and acclimated to the CrossFit style of working out.
Once you've demonstrated basic movement proficiency you're ready to jump right in to our all-levels classes where you'll work out along side other members and push your body to new limits!