Review: How to Set up the rings
Strength/Skill: Deadlifts
- 3 sets of 5 reps, every 2 minutes
- find 5 rep max
- Coaches – enter numbers into the spreadsheet
WOD: Partner Relay Intervals
- 10/7 Bike Cals
- 6 Deadlifts (255/175)
- 2 Rope Climbs
- Partners alternate each exercise. A does bike cals, B does deadlifts, A does rope climbs, B does bike cals, etc…
- Athletes over 16 use Rower
- 22 min cap
- Record the amount of rounds and reps you and your partner were able to complete in 22 minutes
The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian 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!)
