Monday, January 21, 2019

G’day.

Stay updated here for any weather related delays or closures.

Middle of January now and time to get in and get after it at the gym.

LiveFit has been moved this week to Wednesday at 9am.

The gym will be closed from 9 to 1145 and will be open for lunch from 1145 to 115 and then open again at 3 for the teens class and evening classes.

CrossFit - 6/12/330/430/530/630

Strength

E3MOM x 4 rounds - 12 minutes

  • 4 Deadlifts + 8 T2B/Leg Raises/Knee Tucks

The deadlifts should be relatively heavy and then you should go right into the T2Bs. These should be right out of your comfort zone, whether you are going from T2Bs to straight leg T2Bs or knee tucks to leg raises push your needle a little farther than you’d like to.

Conditioning

Teams of 3 - 20min Time Cap

90-60-30

  • Row/Bike/Ski for cals

  • T2B/Leg Raises/Knee Tucks

  • Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)

Grab a team of 3 and get into it. Break up the movements anyway that you see fit with your team. Progressions and weight should be something you can break into big sets. Say 10s for everything to keep your team moving.

CrossFit 101 - 730pm

Strength

Squat Review

  • Overhead Squat x 3reps x 3sets

  • Front Squats x 3reps x 3sets

  • Back Squats x 3reps x 3sets

We’ll use this week to review some of our bigger movements. We will start here today working from the rack on our different types of squats. We will make sure you movement is correct and get you to build a bit in weight to take you out of your comfort zone.

Skill

Wall Ball Shots

We’ll start learning how to combine our squat with some power and accuracy to improve our fitness.

Conditioning

5min AMRAP - rest 5mins x 2

  • 10 DB Snatch

  • 10 Wall Ball Shots

  • 10 Situps

Go hard. Recover. Repeat.

- Team 782