Tues 1.31.17

Skill: Snatch, 4×3 @ 75%. EMOM. Make it more like a skill than strength portion

WOD: 4RFT of an ascending Ladder

  • The goal of today’s class is to just move. Keep the Snatches on point in terms of form. Move consistently through the burpees and squats. 
  • 9 Hang Snatch (95/65)
  • 12 Bar Over Burpees (lateral Sprawl, forward hop over)
  • 15 Air Squats
  • 20 Min Cap
    • Add 3 reps to every exercise each round (12,15,18 then 15,18,21, and end with 18,21,24)

Relax and Chill:

  • 2 x 30 sec twisted cross each side
  • 2 x 30 sec pigeon each side


The Scoop:

  1. Vivian Bday
  2. To learn more about the CrossFit Open: Here
  3. Valentine’s Day Potluck: February 12, 2017
  4. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  5. March 24, 2017: Friday Night Lights (80’s Theme)
  6. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin
  7. Exciting News for Isabella Fitness. Starting in February, we are adding more classes to the schedule as well as making some coaching adjustments.
  • Mondays: Adding a 6:45-7:30 ladies fitness class
  • Tuesdays: Adding an 11:00am-11:45am ladies fitness class
  • Thursdays: Adding 11am and 7:15pm-8:00pm ladies fitness class
  • Saturdays: Adding an 8:30am-9:30am Fitness Bootcamp class
  • Mike Fed will be coaching the 6:10pm CrossFit class Mon through Thurs now.
  • Tom W will be teaching both Saturday fitness bootcamp classes. We are looking to expand our fitness bootcamp offerings in the future.
  • Kelsey will be coaching the 5:30am CrossFit class on Fridays!
  • As a result, open gym will not be available during the new ladies fitness times: (6:45pm-7:30pm on mondays) and (7:15pm-8:00pm on thursdays).


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