Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class.
This class will be open to beginners and regulars with a focus on technique and form.
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1.
This will also be an open gym time for those who want to hit Option 2 or work on skillsWOD:
A. Front Squats
Build to a heavy set of 3 in 15 mins
B. 3 Rounds
10 Front Squats (185/135)(sub DBL DB Front Squats)
20 Toes2Bar (Knees2Chest or 40 Sit-Ups0
50 Double-Unders (75 Single Unders, 50 Line Hops)
14 Single Arm DB Curls (35/25's - 2 DB's, 1 arm working at a time)
18 KB Reverse Lunges (62/45)
22 Alternating V-Ups (total)
26 LIne Hops