Saturday, January 12, 2019

Good Friday!

Hope you all had a wonderful end to your week and are ready to tackle the weekend.

Still a few spots left in LiveFit if you have anyone interested in attending those 9am classes. If you also want to give it a try come drop by!

Here is what we have on the go tomorrow:

  • 8/10/11am - Regular Class

  • 9am - Teens

  • 12 - CrossFit 101

  • 1 - Special Olympics Class

  • 2 - Competitive Class

Strength & Conditioning

Buy In: 1000m/800m Row or 900/700m Ski or 2500/2000m Bike

3 Rounds

  • 20 Pushups

  • 20 Wall Ball Shots

  • 20 DB Snatch (alt.)

Get in that rower/ski/bike to get warmed up and set up for the workout.

From there hit your 3 rounds at a solid pace and grind it out.

Core

3 Rounds

  • 20 Strict Situps

  • 20 Russian Twists

  • 20sec L-Sit

After the workout get into some solid work for those abs!

CrossFit 101 - 12

Strength

Back Squats - 10 minutes

3reps for 4sets

We’ll get the back squat out and get you moving through this important movement.

Take 10 minutes to hit 3 reps for 4 sets and you can build in weight. We’ll also talk about spotting for this movement.

Skill

Box Jump Over

We’ll also get you on a box and get you attempt this movement to work on some power that will help us once we get into our Olympic Lifting.

Conditioning

2mins on - 2mins off x 4 rounds

  • 5 Back Squats

  • 10 Box Jump Overs

  • ME cal Row

A lot of lower body work here for you. The first two movements should take you about a minute and then you have a minute to really test yourself on the rower.

Competitive Class - 2pm

WOD 1:  Class WOD

Strength:  Back Squat

Warm up - 10 mins Then:

E3MOM x5 Rounds - 5 Back Squats

WOD 2:  Teams of 3 - 25 min cap

9 Rope Climbs

18 Strict HSPU

27 Box Jump Overs 40/30”

36 Bar MU

27 Box Jump Overs 40/30”

18 Strict HSPU

9 Rope Climbs

Core Work (class)

- Team 782