We have LOTs of outdoor workout space

Wednesday 151022 Not Quite Filthy Fifty

Have you been frustrated with your ability to overhead squat? What about feeling uncomfortable in the very bottom of your squat? On Thursday evening is the Olympic Lifting specialty course. One goal of this course is to become more consistent with good positioning and perhaps more relevant is to become mobile enough to nail those heavy squat cleans and snatches. The beauty behind this class is how significant it can affect your general CrossFit classes, improve mobility for ALL major lifts AND the translation to real life! When it becomes MORE comfortable to squat an object off the ground than to try to straight leg deadlift it, as is often incorrectly done

So if you are you are open on Thursdays at 5pm and aspire to a better squat- then come!  Also, this is a GREAT class to pair with the regular WOD. We have 2 more weeks of working on the snatch during October and then in the month of November we look to improve the squat clean.  Come join in the fun/work

Kolby getting in here and practicing what he preaches. Back when bearded.
Kolby spending some time under the bar- practicing what he preaches. Back when bearded.

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Noon Open Training Hour and Strength class 5pm
Not Quite Filthy Fifty
For time, complete:
30-40 Box jumps, 24/20″
30-40 Jumping pull-ups
30-40 Kettlebell swings, 1 pood-American
Walking Lunge, 30-40 steps
30-40 Knees to elbows
30-40 Push press, 20/15 kg bar
30-40 Back extensions
30-40 Wall ball shots, 20/14 pound ball to 10/9′*
30-40 Burpees*
30-40 Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order

Filthy Fifty done on:
Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

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Due to the limits on class sizes. Every member must book their time slot in advance.

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