Search
    • Sep 4, 2014
    • 1 min read

9-4-14 Foundations Class Reminder


#tbt Jerry and Steph post WOD at Leave No Survivors


STRENGTH – Snatch 12 min EMOM – 2 position Snatch See description and description HERE Increase load as needed

CONDITIONING 3 min AMRAP 7 Burpees / 7 Squats

7 min to complete – 1000m row for time

3 min AMRAP 7 Burpees / 7 Squats

Score is noted a 1k row time / total reps completed

If you know someone that’s wantde to try CrossFit, but has been to scared to come with us “regular people”, then the foundations class is the way to go. This class is designed for anyone unfamiliar or new to CrossFit. We will teach you the movements is a safe, orderly fashion and will euip you whith the tools you need to confidently jump right into our regular group class. Our next set of classes start Monday September 8th and will be held on Monday, Tuesday and Thursday at 7:00 pm at the South Gym for the last 3 weeks of September. Have questions, give us a call or talk to any of the coaches and grab a $40 off gift card to pass along to your friends.

Recent Posts

See All

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel