Wednesday 8.23.17

Review: How to Set up the rings

Strength/Skill: Strict Press, 4 x 5, every 2 minutes

WOD: AMRAP Intervals

  • 4 min AMRAP:
    • 6 Power Cleans
    • 3 S2O @ 70% of 1RM
    • 10 Burpees
      • Use the same barbell for both the Power Cleans and S2Os.  The Rx weight is 70% of your 1RM S2O.
      • 2 min rest / record score
  • 6 min AMRAP:
    • 6 Power Cleans
    • 3 S2O @ 60% of 1RM
    • 10 Burpees
      • Use the same barbell for both the Power Cleans and S2Os.  The Rx weight is 60% of your 1RM S2O.
      • 2 min rest / record score
  • 8 min AMRAP:
    • 6 Power Cleans
    • 3 S2O @ 50% of 1RM
    • 10 Burpees
      • Use the same barbell for both the Power Cleans and S2Os.  The Rx weight is 50% of your 1RM S2O.
      • record final score

The News:
Community Spotlight: Kyle McSpedonMike IsabellaVivian Martinez, Jess Pogoda
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party

Schedule News:
Based on the survey results, it is evident that people want a CrossFit Style class on the weekends. With being said, if you are still looking for the “bootcamp” feel you can take the 8:00-8:45am Cardio Express class. If you are looking for the “CrossFit” feel you can take the 9am-10am CrossFit class. The Saturday CrossFit class will vary from month to month in terms of what we do (starting Sept 9th). It will be a little different than the normal structure from the M-F WODS. As with most other class additions or adjustments, this will be a test run to see if it increases attendance on the weekends. I want to make sure I am doing my best to improve your experience based on your recommendations. I also have to consider what is best for the community at large. Let’s continue to flourish. (The Saturday CrossFit offering will continue to be a part of the normal schedule if it proves to be more popular than bootcamp was. Sooo…..if you want it to stay….Come to class!)

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