Wednesday 4.19.17

New Saturday Schedule

  • 9am All Levels Class: Workouts will be mainly gymnastic and cardio oriented (meaning we will tend to stay away from the barbells) and will often incorporate some type of partner or team element. This class is by no means any easier than our regular class offerings, just slightly less technical to accommodate all ability and experience levels

  • 10am Advanced Training Session: This class is for our more experienced CrossFitters who want to squeeze in some additional lifting and workout with those of similar ability levels. I will help lead the training session and provide the programming I'm going to follow for the day. This will include some type of power lifting or olympic weightlifting component, gymnastics piece and then a WOD.  Participants will be responsible for warming themselves up and must have a strong understanding and proficiency in the olympic lifts. Essentially this a guided Open Gym offering.

  • 10am - Noon: Open Gym hours

 

Announcements

  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: For Reps - Tabata AbMat Sit-ups
  • April / May Promotion: Get a friend, family member, co-worker, stranger off the street to sign up and receive 50% off your next month's membership!

 

 

Olympic Lifting

4x3 Snatch - no heavier than 30% of 1RM. Stay light, work on bar path, speed, and receiving position.

 

WOD

33-27-21-15-9
Power Snatch (75lb / 55lb)
Wallballs (20lb / 14lb)
Burpees

 

Post weight used and time to comments.

Blake Holman

CrossFit City Limits, 6613 North Lamar Boulevard, Austin, TX, 78752