Reminders
Tuesday is the Swim clinic!! Please reserve your spot on Zenplanner.
The Tuesday 6:15am Crossfit class/Endurance class and 6:15pm Crossfit class are cancelled so the coaching staff can also attend the Swim clinic.
The Tuesday 6:15am Crossfit class/Endurance class and 6:15pm Crossfit class are cancelled so the coaching staff can also attend the Swim clinic.
Also
Classes now begin 15 minutes earlier (besides the CF express and Beginners) so you can be warmed up and ready to go for the class. The online schedule reflects this change. Skill/Strength will start exactly 15 minutes after the beginning of class.
More changes to open gym and beginner class times will be coming in the next month or two. Please continue to check the website and daily posts for updates. And like always, we love your feedback, so keep it coming.
Skill/Strength
Backsquats
10x3 @ 80%; rest 1 minute between sets
Deload for the backsquats today. Focus should be on explosive speed throughout the squat.
then...
3x Max Effort Strict Chin-ups; rest 1 minute between sets
Level 1: Banded
Level 2: Unassisted
Level 3: Banded KB resistance
WOD
4 rounds:
15 Anchored sit-up to press (45/30 barbell)
20 Russian KB swings (2.5/2)
10 Single leg step up (same KB)
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