Changes for the New Year & Sunday Update!

UPDATES FOR 2014

1. 9:30am classes on Wednesdays!

2. Sundays open gym from 10a-12p. Please sign in as you normally would.

3. Barbell Club is Changing to a Barbell Club Competitors course. Prerequisites now apply.

As the new year begins, we will be changing Barbell Club into a Barbell Club Competitors course. The goal of this class is to focus on the sport of CrossFit for athletes looking to take their fitness to the next level while preparing them for any upcoming local competitions including the CF Open set to begin Feb 27.  In order to attend this class you need to meet the following criteria:

1) A great base of general fitness.

2) You should be RX’ing every WOD. (using prescribed weight, no assistance bands on gymnastics movements, etc.)

3) Demonstrate proficiency in all basic gymnastics movements (with the exception of muscle ups and HSPU but must be able to kick up onto a wall)

4) Demonstrate proficiency in all of the Olympic lifts. THIS IS A MUST.

5) Complete a minimum of 1 unassisted strict Pullup.

The volume and workload in these classes are much higher than in the regular classes. Remember these classes are designed for serious athletes interested in competing which is different than those training for overall health and well being. If you are interested but can’t yet perform the criteria above, this is a great opportunity to make it your goal and work on these movements during daily workouts and open gym times. Please sign in accordingly. If you’re not quite sure if this class is for you, please don’t hesitate to ask one of the coaches.

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Monday – Front Squats + Triplet

Tuesday – Mobility, Agility + Chipper

Wednesday – Snatches + AMRAP

Thursday – Open Gym

Friday – Deadlifts + AMRAP