We have LOTs of outdoor workout space

Monday 151109 Tabata Sets and Shoulder Press 3RM

Large and lively atmosphere this past Saturday morning as we spent some time lifting for 1 rep maxes in both of the olympic lifts: snatch and clean&jerk; then completed as many rounds as possible in 12 minutes of snatches, c&js, chest to bar pull ups and double unders.  This same set of work was done across thousands and thousands of CrossFit gyms across the globe… current standings can be found HERE and the results will be posted to that same site early in the week.

As a group, we had numerous personal records set in both of the lifts.  A few of our CFM athletes talked about how the Thursday night olympic weightlifting specialty class, and the coaching that Kolby has provided to those participating, was considerably helpful in making those advances.  If you want MORE oly assistance you can get it on Thursday night at 5pm.  You can also choose to take a 3 session Elements series with a dedicated focus on those lifts.  Here, you get completely personalized attention for a full hour at a time- which goes a LONG way to addressing your weaknesses and habits.  We can schedule them at your convenience!

Parking Note: for the winter months with early sunset times, all 5pm and 6pm class participants please park nice and close to the Hut… as we realize that the regular parking location is dark, cold, and maybe a little bit scary for when you get out of class.  (note: we did not say dangerous:)  Also- if you are hesitant to walk out to your car alone- please ask for another CFM athlete or coach to go with you.

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Monday’s WOD 7 and 9am, 4 and 6pm
Midday Open Training Hour noon-1pm, Old School Strength class 5pm
Broken Tabata Sets
FOUR rounds each of 20 seconds ON, 10 seconds off
(rest/transition 30 seconds between each movement)
Row (cals)
Long legged sit ups
DB thrusters (45/30#)
Toes to bar
30 seconds rest as usual and then repeat the list as above:
Row (cals)
Long legged sit ups
DB thrusters (45/30#)
Toes to bar
This will be a full Tabata set, in that each movement wil be done 8 rounds…
it is simply split into 2 parts.
Post totals for each movement, add first and second rowing numbers, etc.
Shoulder press
15 minute time limit to a heavy 3 rep set
Post 3 rep set to chalkboard/journals
Compare to:
May 15 2015, Nov 17 2014 (3 rep max days)

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