Class Schedule Update
Beginning Monday April 29th, we will be introducing an additional morning class at 9:15am. To accommodate this, we will be moving the current 8:30am class to 8:15am. These are the only class changes, all other classes will remain the same (no changes to the noon or evening classes). So, the updated morning schedule Monday-Friday will be:
5:30am – CrossFit Class
6:30am – CrossFit Class
7:30am – Open Gym
8:15am – CrossFit Class (with childcare)
9:15am – CrossFit Class
*The gym will close at 10:30am as before unless noted otherwise. As always, open gym is permitted in the Hall of Gaines during CrossFit classes.
Childcare will occur during the 8:15am class.
CrossFit total will take place on Tuesday May 7th. The entire class will be dedicated to establishing a 1 RM (or heavy) deadlift, back squat, and strict press. Come ready to lift!
SATURDAY, APR 27
8am and 10:30am CrossFit
70 double unders
60 Russian KB swings (53/35)
30 DB clean & jerks (2 x 50/35)
140m sled push/drag (4/3)
DB clean & jerk:
These are power cleans, no need to squat. One head of the DB must touch the floor at the start of each rep.
To finish the workout, push the sled from the bay door to the end of the building and back TWICE. Athletes should be spread out by the end of the workout so there should not be too much fighting over sleds. We will pull out the small sleds for dragging as needed. Runners, beware of sled pushers as you come around the corner of the building.
Barbell with Coach Paul
Spring Cleaning. Feel like helping out around the gym? We will spend a couple of hours after the last class on Saturday doing some deep cleaning and organization at the gym. Any help is appreciated!