WED 11/22 – All classes are still on – EXCEPT: CrossFit 6:30p & FIT 6p & 7p are cancelled
THURS 11/23 – 9:30am <– note the time! CF/FIT Special Combo Holiday Workout! This is always a fun time! We will also have some Mimosa fixings for post-workout and if you’d like anything else please feel free to bring it.
There is also the 3x5k – run a 5k at 7a, 8a, 9a (resting in between each hour) – or just run one of them or two!
FRI 11/24 – CF 9am and FIT 9a (separate classes) and OPEN GYM 9a – 12p
Enjoy your Holiday and time with your family. We are all so very thankful for you and look forward to having some time in the gym with you all over the holiday and also some extra time with our family and friends outside of the gym! <3
Post pics of some extra fun your have if you are getting in some added fitness-y stuff over the holiday, such as going for a hike, run, or playing football or ultimate frisbee or even walking your dog on the beach … the options are so many!
Cheers and many thanks to you all! Much Love, Dawn
Here is today’s programming:
Context: Practice – Using your core/trunk when doing things overhead
Dynamic Warm Up Option: 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, good morning, then 2 sets of 10s crab bridge, and 3 L / 3 R side lunge
Skill Practice Warm Up: None
Strength: 2-2-2-2-2-2-2 Push Press (7 sets of 2 reps, increase weight with each set to max)
Super Set: 10-15 hollow rocks between each set
Metabolic Conditioning: “Crown of Stars“
In 9 minutes
Then max rounds with the remaining time:
8 single arm dumbbell power snatch (Health: 15lb / Atheltic: 30lb* / Performance: 45lb)
8 single arm dumbbell overhead squat (same)
40′ dumbbell overhead carry (same) – one arm
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 2 min for the row then 1.5 minutes per round after.
Compare to: NEW WORKOUT!
Coaching Tips: Push the pace on the row, but keep your form tight. The dumbbell much touch the floor every rep with one of the ‘heads’ (both not required). Use whichever arm you desire on all movements. Keep the abs tight on the overhead carries. Try to finish the 40′ all with one arm.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 15 wall ball, 4 min, OR 3 sets of 15 db curls in a super set with 15 banded good mornings
“By the Numbers” Book References: Butterfly sit-up p. 133