Sat. March 7. 9-10a: Open Gym 9:30-10a: Mobility Class 10a:FREE CrossFit Light Class, you are welcome to invite friends! 10-11a: Olympic lifting. 11-12p: FREE team WOD (members only) 12-12:30p: Mobility Class
“As cliché as it may seem, the saying “a goal without a plan is just a wish” rings very true in this sense. You can set all the lofty goals you want but if you don’t have the bravery to pursue them through a plan and a real all-out work ethic, then you’ll be just like the rest of them, wishing you had something better and making half-hearted efforts to fool yourself and your friends into thinking you’re really dedicated by making some BS Instagram post about how you’re on #TeamNoDaysOff or some other nonsense.” Do You Have the Courage to be Great?
WOD: A. Front Squat (pause for 3 seconds):
5 rounds x 3 reps
Begin around 50-60% of 1 rm and increasing by feel each round
(rest 2-3 min between each work set)
New Mobility classes!
On Saturdays at 9:30am and Noon! This 30 minute class will help improve your range of motion. The first Saturday is upper body/shoulders/thoracic spine, and the 2nd Saturday is lower body/squatting, and the 3rd Saturday is lower body/hamstring. Sign up here
4 Rounds for time: (20 min. cap)
10 Power clean (65,95#)
10 Front Squat
*Anytime you drop the barbell perform 5 burpees
“The work ethic needed to push past limitations and physically improve the human body is truly humbling. You can’t fake it. Every measure of progress is earned through an accumulation of hard efforts. Sticking to a diet takes will power, sacrifice, and restraint. Getting up at 6 in the morning to train takes discipline. You won’t succeed at either unless you’re fully committed to the idea that this is what you want to do.” Fitness Is The Good Life
EMOM x 20 min Min 1: Double-under practice Min 2: Bottoms up KB carry (alternating arms each width of room) Min 3: 10 (5 per side) Weighted step ups onto box (barbell on back rack- light load-good positioning) Min 4: Crossover symmetry activation x 5-8 reps of 1-2 movements
Repeat for 5 rounds total for 20 min.