Front Squat / Back Squat
Back Squat:
2 x 10
Front Squat:
2 x 10
Move directly from the Back Squat to the Front Squat. Go heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.
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Exposure 2 of 8
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Look, Feel, Perform Better Challenge Capacity Test
AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 2 minutes, then...
3 minutes max calories rowed
Score rounds and reps + calories rowed. The Challenge begins Monday! Go here to sign up.
Coach Brett cheers us all into the New Year | Photo by Thomas H.
Want to Explore the World of the Rings?
Join guest gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.
Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility
When: Sundays in January from 6-7:30pm (1/8, 1/15, 1/22, and 1/29)
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies or 3 for gents
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Weekend Schedule Changes
TODAY, DECEMBER 31st (New Year's Eve)
CF Group Classes:
Normal schedule
Open Gym:
2pm-4pm
Cancelled:
11am Active Recovery, 2pm Comp Class
SUNDAY, JANUARY 1st (New Year's Day)
CF Group Classes:
10am, 11am, 12pm, 1pm
Open Gym:
6pm-8pm
Cancelled:
10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery, 2:00pm Anti-Gravity
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Yesterday's Whiteboard: Rest Day
Rogue 2016: 10 Years Strong Rogue Fitness
In 2017, Pursue Meaning Instead of Happiness NY Mag