Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).
New schedule:
>>>Monday
4:30pm and 5:30pm
>>>Tuesday
4:30pm and 5:30pm
>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm
>>>Thursday
4:30pm and 5:30pm
>>>Friday
4:30pm
>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am
--OLY--
1) Snatch 3x2 (heavy)
*rest only 60sec.
2) Clean 3x2 (heavy)
*rest only 60sec.
--STRONGER--
1) Front Squat 2x2 (heavy not max)
*rest only 90sec.
2a) 2x7 Strict Toes to Bar
*30 sec. Rest
2b) 2x7 High Box Jumps
*30 sec. Rest
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