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 skills WOD: Option 1: A. Hang Power Clean 7 - 7 - 7 - 5 - 5 - 5 - 3 - 3 - 3 B. 30 - 20 - 10 Hang Power Cleans (95/65) Sit-Ups Reverse Lunges Sit-Ups Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle through emom for 20 mins
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