22 October 2018

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STRENGTH:  12 Minutes 

LEVEL 1:
Working 3 Position POWER Snatch

Level 2
Build to a challenging 3 Position Snatch for the day

Accessory:  OH Squat:  3 x 5

SKILL WORK:  10 Minutes 
Open Gym Style w/Active Coaching of HSPU or HS Walks

 

WOD:

LEVEL 1:
*9min cap
21-15-9
Deadlift (Rx: 225/155; S: 185/125)
Hand Release Push Ups
**when finished continue until 9min cap for max distance bear crawl

LEVEL 2:
*9min cap (similar to “open” standard)
Diane
21-15-9
Deadlift (225/155)
HSPU
**When finished continue on for max distance HS walk in time remaining

 

CORE/RECOVERY: 

50 Abmat Situps (A: 50 GHD Sit Ups)

 

NEW 12 NOON CLASS:

We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays.  Members are welcome to attend a regular CrossFit class lead by a coach or use the hour as an open gym hour off to the side of the class.

**CLASS ENROLLMENT POLICY: 

Members are required to pre-enroll in evening and weekend classes via our Pike13 system to secure their spot.  Each class is capped at 26 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.