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. EMOM x 8 Rope Climb *athletes chose how many rope climbs per round* B. 20 min AMRAP 5 Strict Pull-Ups 10 Alternating DB Snatches (70/50) 15 Lateral DB Burpees Option 2: A. EMOM x 8 1st min: Plank on Hands 2nd min: 25 Tuck Crunches + Max Scissor Kicks B. 20 min AMRAP 10 Single DB Bench Press (total) 8 Single DB Deadlifts (total) 6 DB Hang Clean & Jerks (total) 4 DB Pull Throughs *after every 3 rounds: 15/10 cal bike*
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