Mark your calendar:
Weightlifting clinic Saturday November 4th at 10am until 11:30am. This is for everyone, from new to weightlifting to experienced lifters.
CrossFit Games Open prep Saturday November 11th at 11am until 12pm. Let’s go over everything 2018 Open season, how to prep, how to be better, set goals. Same as the weightlifting clinic, this is for everyone, from brand new to CrossFit to competitive athletes. If you want to do well or better for the 2018 season, come to this session. There will be an open workout after.
More details soon
Gymnastics
Refining hollow rock and beat swing
Free standing handstand
Front rolls
Ring series
Dips + kipping dips
Muscle up transitions
Pull ups
Gymnastics WOD:
For time:
50 hanging hip touches
50 handstand shoulder taps
50 V-ups
Weightlifting
Muscle snatch
1-1-1-1-1
Snatch balance
3-3-3-3-3
Jerk
3-3-3-3-3
Bench press
3-3-3-3-3
Firebreathers
5min EMOM
5 back squats 225/155
5 strict handstand push ups
Rest 5min
5min EMOM
5 deadlifts 225/155
5 box jumps 30/24
5min rest
10min AMRAP
30 double unders
10 wall balls 20/14
