7/28/14 – 7:30pm Class Now All Levels

SKILL

Bar Muscle-Up

METCON

10 min AMRAP – at 80-90%

7 DB Thrusters (45/25)

7 Lateral Box Jumps (20/16)

— Rest 5 minutes– x2

RANT

1. The 7:30pm class slot will now be considered an All Levels Class as opposed to having separate Fundamentals and Performance classes.  This class will utilize the Performance Class programming but because this time slot tends to have a lower attendance, we will be able to apply modifications and scale as necessary for those who normally attend the Fundamentals Class.

2.  The skill work for Monday’s Performance Class is bar muscle-up progression work.  Please be sure to register for class ahead of time as we will not be able to take more than the allotted cap.  To get the full benefit of this class there is a prerequisite of being able to complete a chest to bar pullup (if you participate in performance class but are unable to do a chest to bar pullup then we will give you some pulling strength work to complete during the skill portion of class).  We will also be working on pulling strength later in the week in Fundamentals class.

3. Starting on Thursday, August 7th Mobility Class will be moved to Thursday evenings at 6:30pm as opposed to Sundays at 11am.

CrossFit Performance

SKILL

Bar Muscle-Up

METCON

10 min AMRAP – at 80-90%

7 DB Thrusters (45/25)

7 Lateral Box Jumps (20/16)

— Rest 5 minutes– x2

CrossFit Fundamentals

SKILL

Power Snatch Technique Work

METCON

15 min AMRAP @ 80-90%

20 Power Snatches (75/45)

400m Run