We have LOTs of outdoor workout space

Wednesday 160907 Back Squat 10-10-10

Tonight we begin a 2 month series 5pm- every Wednesday- that is focused on an endurance. That does not mean we abandon constantly varied, functional movement, executed at high intensity and instead head out on 2 hour run or a 40km row. What it means is that we use CrossFit principles to increase our ability to go long by using some techniques and training principles that focus on developing the cardiovascular engine, increasing stamina and maximizing power output. Long slow distance, no… all out efforts, work/rest sets, and threshold work, yes. Some Wednesdays DO involve running, but not today.

Do you have 45 minutes to hear the answer to solving the biggest health crisis of our time?… Listen to CrossFit founder and CEO, Greg Glassman discuss chronic disease and how with CrossFit, “We Have the Answer.”

Kolby covers some mechanics pointers for the hang power snatch
Kolby covers some mechanics pointers for the hang power snatch

Wednesday’s WOD at 7 and 9am, 4 and 6pm
5pm CrossFit Endurance, Speed and Power Session

Back squat
Post loads to chalkboard
-then with the remainder of the hour-
Additional strength- rotate as many times as possible with quality movement of:
Atlas stone ground to shoulder, 10 reps
Alternating reverse step lunges- barbell taken from rack, 10 reps
GHD glute-ham raises, 10 reps

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

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