Workout of the Day
STRENGTH
Deadlift
5-5-5
Notes
Work up to a technically sound heavy 5 on the deadlift. All reps pulled from a dead start. If you’re doing the Open… or are still just sore from 24.1 (!) go easier today and just move some sub-maximal weights really well.
METCON
For Time:
60 Calorie Row
60 Wall Ball Shots
Notes
How fast can you go and not crash and burn? For some, this workout will be a sprint, for most pacing will be key. If this is an easy number of wall ball shots for you, consider going heavier or doing a very large set as fast as you can, while still maintaining range of motion standards.
CrossFit Group Class Programming Template (WK2/3)
New UpsideDown Class Series!
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at Crossfit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Upside– Down- Beginners Series- March
Mondays 3/11- 4/1 -5:30-6:30pm
Upside– Down- Saturday Beginners Series
Saturdays 3/9- 3/30- 3-4pm
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.
Upside– Down- Intermediate Series- March
Mondays 3/11-4/1- 6:30-7:30pm