Fitness: Snatch Pull + Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.
Performance: Snatch: 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80% – 90%.
then,
Snatch Pull: 110% x 3 x 3
For more information about the snatch pull, check out this article and video.
Post loads to comments.
e6/8
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Heaving Snatch Balance: 3 x 3
Add 5-10 pounds to last week’s exposure.
To learn more about the Heaving Snatch Balance, check out this article and video.
Post loads to comments.
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Accessory Work:
Row 1K
Run 800m
Post total reps to comments.
The Spiking Tacos took second place in Big City Volleyball’s Social League last night at Brooklyn Bridge Park’s Pier 6. They were slightly upset that the winning team won all of the prizes, which included beach towels and backpacks, but they were happy with their progress throughout the season. Go Tacos!
- Happy birthday, Shawn T.!
Introducing: Anti-Gravity: An hour-long gymnastics strength, skill, and conditioning class with Coaches Noah and Arturo
Is your kip krap? Are you muscle ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.
The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance.
When: Tuesdays at 7:30PM and Sundays at 2PM (starting this Tuesday, July 21st)
Cost: This counts as a regular group class
Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so it can stand alone and fully take the place of one of your group classes for the day.
If you are a brave soul who wants to take Anti-Gravity along with group class, please ask Noah or Arturo first and make sure to take group class before Anti-Gravity.
There’s Still Space in the Upcoming Strength Cycle—and Still Space For You to Get Hella Strong!
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL
Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
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WWE Champion Seth Rollins on the Power of CrossFit Men’s Journal
How Anecdotal Evidence Can Undemrine Scientific Results Scientific American
