Sept 13 2013
Free Class Saturday at 11AM – Come check out CrossFit, no reservation, no one turned away, no experience required!
Well, it’s the end of what turned out to be a pretty long week with some killer WODs and an unexpected heat wave! Today is the final day of the September Beginner’s Cycle so lets welcome our new batch of athletes with open arms as they start their journey in CrossFit. Finally, next week will be a testing week to establish baselines before our next 5-6 week cycle.
Olympic Lifting Class – I’ve been toying with the idea of an Olympic Lifting class for some time and I think we’re pretty close to adding one a couple days a week. Along with theory and technique work each class would also have lifting workouts with the goal of ultimately PR’ing your lifts. I’m leaning towards a pay per class model at $5/class with a cap so that each student gets full eyes on coaching. Based on scheduling we’d probably start in 2 weeks and run 4-6 week cycles. Let me know what you think over the next week!
Teams of 2
20 Hang Squat Snatches (95/65)
Work is listed as total for the team, 1 working at a time including the run, work may be split between partners anyway – So P1 could do 8 HSPU and P2 could do 2 to equal the 10 reps.
Comp Work – Only to be done if you are feeling very good, like you skipped several WODs this week
From the Colorado Open that Noah is competing in this weekend – WOD 2
8 Min Cap
20 Deadlifts (255/155)
20 Power Cleans (165/105)
20 Power Snatches (115/75)