Review: How to Set up the rings
Strength/Skill: Back Squats
- 3 rounds of max reps in 1 minute at 75% of your 1 rep max, every 3 minutes
- 0 – 1:00 max squats
- 1:00 – 3:00 rest / record reps
- 3:00 – 4:00 max squats
- 4:00 – 6:00 rest / record reps
- 6:00 – 7:00 max squats
- record 3 separate scores, 1 for each round
WOD: 10 RFT
- 16 Pistols, 1 for 1
- 3 Muscle-ups (scaling options: 8 pullups, 5 C2Bs)
- **run 2 laps every 2 rounds (except after the 10th round)
- Workout pattern:
- 1, 2, run
- 3, 4, run
- 5, 6, run
- 7, 8, run
- 9, 10, TIME!
- 25 min cap
- Workout pattern:
- **run 2 laps every 2 rounds (except after the 10th round)
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!)
