New class offerings

We are excited to announce the beginning of our Power Lifting classes starting Wednesday, December 5th at 6:15pm.  The classes will be Wednesday and Friday nights for the first 2 weeks.  We will be moving the schedule around the first month due to the holidays but will be looking to nail it down in January.  If you are wanting to build base strength, these classes are for you!  These will be a regular class offerings from now on and will be free for all athletes with unlimited memberships.

The gymnastics classes are on their way!  Starting on evening of December 19th we will start offering a weekly gymnastics class. We are excited to have Coach Erin joining our community both as a CrossFitter and a gymnastics coach.  Erin is a Level 9 gymnast and has been teaching gymnastics for some time.  More details will be coming soon!

We believe it is important to have these extra classes to make sure you have every opportunity as an athlete to get better.

General Warmup
550 meter run
15 burpees
550 meter run

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of power clean/snatch
5 pullups after each set

Workout
For time:
10 power snatches, see chart
20 power cleans
30 pullups
40 pushups
50 ball slams
40 pushups
30 pullups
20 power cleans
10 power snatches

All of the barbell movements will be done with the same weight, basing that choice off of the power snatch chart below.

Max Snatch Weight used:
>195 lbs (>125 lbs) 135 lbs (95 lbs)
165 lbs – 194 lbs (105 lbs – 124 lbs) 115 lbs (75 lbs)
135 lbs – 164 lbs (85 lbs – 104 lbs) 95 lbs (65 lbs)
115 lbs – 134 lbs (75 lbs – 84 lbs) 75 lbs (55 lbs)
<114 lbs (<74 lbs) 65 lbs (40 lbs)

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