The 12pm class is cancelled for today very sorry for any inconvenience.
We are currently 3 weeks into an 8 week phase, the 2nd of 3 phases. The
focus is on practicing the classic Olympic lifts, the Snatch and the Clean &
Jerk. Along with the heavy volume of the classic lifts we have a built in
squat program to help with overall strength. Routine is usually the enemy
in CrossFit, but programming with a focus is a great way for athletes to
make great progress. Please take advantage of the next 5 weeks to work on
your technique even if it means you have to drop weight to reprogram
your form. Take the time to work at moving more efficiently, and you
will soon see your weights go up and your times go down.
Rest and Recovery
Along with a lot of volume in both the classic lifts and squatting comes
some occasional joint soreness. Every athlete responds different to the
strees put on the body by the workouts so please work within your means
and don’t be afraid to take a day off. It is highly recommended that you
don’t train more then 3 days in a row, a protocol that even our team
athletes follow religiously. A great approach for someone who wants to
train with more volume is to do a 3 days on, 1 day off, 2 days on. Simply
put, don’t come in 5 days in a row and complain that your to sore to squat.
Run 400 Meters
21 KB Swings #53 #35
12 Ring Dips