THURSDAY 161110

“Old School Program”

On a Three Minute Running Clock:

Minute One: Max Repetitions Toes to Bar
Minute Two: Max Repetitions Box Jump
Minute Three: Max Repetitions Double Unders

Then,

Bodyweight Deadlift, 21, 15, 9, 6, 3 Repetitions

Then,

On a Three Minute Running Clock:

Minute One: Max Repetitions Toes to Bar
Minute Two: Max Repetitions Box Jump (24′ / 20′)
Minute Three: Max Repetitions Double Unders

Notes: Todays workout is circa 2001, CrossFit HQ, pre-website. This is often times how a typical class would unfold under Coach Glassmans direction. Athletes would hit a “triplet” of gymnastics movements, followed by a compound, multi-joint weightlifting skill, and then repeat a short and fast gymnastics session. Deadlift repetitions should be consecutive, therefore, advanced athletes can load up to 1.5 x bodyweight, while beginner athletes can work at a lesser percentage of their bodyweight. The entire workout must be completed in 20:00 or less. On the gymnastics session, athletes can pick their start station, but must honor the order of rotation.

kimkelly

Kim and Kelly – New Clean and Jerk Records!

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During Tuesdays epic Clean and Jerk session, Kelly nailed a new record with a 105lb. Clean and Jerk, and Kim nailed a new record with 110lb. Clean and Jerk.

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Holiday Gym Schedule

Please note our gym will be OPEN for Open Gym from 1:00 PM to 4:00 PM on Friday, November 11, 2016. All other classes will be cancelled in honor of Veterans Day. 

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Thursday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Note: Our 5PM class will be a Warrior Circuit with Greg. The 8AM class will be our HQ program.

Warrior Circuit with Greg:

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Come ready for a good one!

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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