We have LOTs of outdoor workout space

WODS for May 30th- June 3rd 2017

June Specialty Classes start next week (this Wed is an Open Training Hour)
Mondays beginning on June 5th at 5pm- Olympic Lifting technique, power, strength
-each week a focus on one aspect of a specific lift and then some time to work up in weight and then do a single movement strength set
-all experience levels encouraged to attend

Wednesdays beginning June 7th at 5pm- CrossFit Classic WODs
-do some of the original WODs that were made famous on crossfit.com that we don’t often run in regular classes,
-these are advertised in advance, we begin with Fight Gone Bad on June 7th.
-scaling and modifying as usual, so open to all levels of ability and fitness


Tuesday’s WOD at 6, 7,9am and again at 4 and 6pm
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push/split jerk 5-5-5-5-5
Post heaviest load for each lift to chalkboard/journals/PR whiteboard
Compare to Oct 3, 2016

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
21-15-9 reps for time of:
55/40kg hang squat clean
Chest-to-bar pull ups
Post time and scaling to chalkboard/journals

***Notice- 5pm tonight is Open Training Hour, and NOT a coach-led session. New Specialty Classes for Monday and Wednesdays in June will begin next week on June 5th.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 Rounds for max reps of:
Touch and go deadlift at 80% of 1RM
Rest as needed between movements

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, 3 and 5pm
Turkish Get Up Warm up
For time:
Row 1,000/800m
32/24kg Russian KB swings, 25 reps
Row 750/600m
32/24kg Russian KB swings, 35 reps
Row 500/400m
32/24kg Russian KB swings, 45 reps
Post time and load to chalkboard/journals
Compare to July 15, 2016

Saturday- Beach WOD at Zuma
8:00am for Beach Play Morning- for anyone who wants to get in the water- body boards, body surf etc…
9:30am Meeting just north of the “Volleyball Fields” area just past Busch Drive.
Nothing at the Hut today!

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

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