OUR CURRENT CYCLE + new announcements about Class Times!
MONDAY – Squat Clean (2-1-2-1)
TUESDAY – Ring Dip (Weighted) (5, 3, 2, 1) + rowing variations
WEDNESDAY – Sandbag Dominant (longer time domain metcon)
THURSDAY – Sumo Deadlift (5, 3, 2, 1) + single leg dominant variations
FRIDAY – “Lynne” – Bench/Strict Pull-up, no strength component but many Lynne variations
SATURDAY – Partner WOD (longer time domain metcon, see below!)
SUNDAY – No regular CF but gymnastics sessions (see below!)
Where there are numbers in parentheses, this is the rep scheme per week. So that next week on Monday you’ll be singling your squat clean and the week after that on Monday you’ll be doubling your squat clean.
New Classes on the schedule:
Tim is now teaching Yoga (CROGA = CrossFit + Yoga!) on Wednesdays at 730pm instead of Sundays.
Chris is now consistently on the schedule for Wednesday mornings, 6am, 7am, and 8am.
Liz is back to teaching a Saturday at 9am class (welcome to Fall, CFCC!)
Sammy will no longer be teaching Gymnastics on Saturday but will instead of teaching Gymnastics on Sunday at 9am and 12pm.
Erin will be teaching an Intro to Olympic Lifting class on Saturday at 12pm. There will not be a metcon in this class but there will be a LOT of work on the Olympic Lifts! This class will run until the first weekend of December.