03/28/16: Squat Day!

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Kettlebell Kitchen Meal Delivery:  We are excited to announce our new partnership with Kettlebell Kitchen, a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!  They make deliveries to our gym every Monday & Thursday.

The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.
 

Saturday, April 2nd at 10:00am:  Gymnastics Clinic!  This clinic is FREE and open to all members, from the experienced gymnast to those beginning to learn the fundamentals!  The clinic will cover:  Hollow Body, Arch Body, Kip, Pull Up (Ring Row, Strict Pull Up, Kipping Pull Up and Butterfly Pull Ups), Toes to Bar (Knees to Elbow, Kipping), Dip (Box Dip, Matador Dip, Ring Dip), Muscle Ups, Pistols and Handstands (Handstand Push Ups, Handstand Walking)...this is everything you need to know to get gymnasty!  It will provide various modifications, and you'll learn how to make progress in your gymnastic movements.

Saturday, April 16th at 10:00am:  Olympic Lifting Clinic!  This clinic is FREE and open to all members, and we encourage EVERYONE to attend!  This will be for all ability levels, from members who have experience with lifting to those who haven't played around much with barbells.  The clinic will cover the snatch and clean and jerk, as well as necessary accessory lifts.  This clinic is so important, as Olympic Lifting is foundational in CrossFit...no matter what your goals are, lifting is what will help you get fitter, faster and stronger, so we hope that you will mark your calendars and plan to attend! 

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WOD:

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Boot Camp:

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A.) 100 Wallballs for time

B.) 4x

10 Ring Rows

20 push ups

30 Air Squats

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Back Squat- 5 w/ 85%, every 3 min, 3x

B.) 4x

5 MU/ CTB

10 Shoulder to OH - 95/65

15 FS- 95/65

Post results to comments!

Optional: EWOD/CoreWOD

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Back Squat- 5 w/ 85%, every 3 min, 3x

B.) 4x

5 strict pull ups

5 Shoulder to OH - 155/105

10 FS- 155/105

Post results to comments!

Optional: EWOD/CoreWOD