Friday 4.7.17

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

  • Check out the latest blog post regarding this Saturday, 4/8/17, class offerings. Trying something new! Click here for more info.
  • Congratulations to Heather and Daniel on being named the winners of our Wellness Challenge: Don't Eat Like Schmidt. They both stayed the course for the entire 45 days and their results showed it. Great job you guys!
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: For Time - 2K Row

 

 

Strength

EMOM Till Failure
1 Thruster - Start at 135lb / 105lbs and increase by 10lb / 5lb each round (capped at 10 rounds)

 

WOD

3 Rounds for Time
5 Ring Muscle-Ups / 5 Burpee Chest to Bar Pull-ups
10 Power Snatches (115lb / 80lb)
20 Box Jump Overs (24" / 20")

 

Post weights used and time to comments

Blake Holman

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