CrossFit Center City

COME OUT from 2-5pm for a MIND RESET with Annie Stone!

Remember to register for CrossFit for Hope (it’s free!  They just need to know how many people to expect!) – and find out more about the event here.

How to Make a Difference.

This is Rosemary – a friend of mine that I introduced to CrossFit for the first time a few years ago. Her pictured transformation is what happened in one year of CrossFit. Change is more than possible – it’s READILY available to those who want it. What do YOU want?

WORKOUT OF THE DAY at 9am : with Tim.
CROGA at 10am: with Tim.
CONDITIONING ONLY at 11am with Tim – is the same as the WORKOUT OF THE DAY.
ADVANCED CLASS is CANCELLED tomorrow!
ADVANCED OLY LIFTING with JIM, 12-2pm and 6-8pm.

WORKOUT OF THE DAY:

SMR and MOBILITY: Coaches’ Choice, 5 minutes.
DYNAMIC WARM-UP: Review the movements.
METABOLIC CONDITIONING:

“TEAM Hope”

Three rounds of:
Burpees
75/55 pound Power snatch (some members who are still learning the snatch should use a high hang snatch)
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
Rest

One Minute at each station.

Each member of each team starts at a different station (depending on how many of you are there this could mean teams of up to 5, but teams as small as 3 people may be formed). Scoring will be a point for every rep. For each round completed where your performance subsides the difference between your first and second, and second and third round added together will be your score. This total of differences will then be added to your total score for each person, for all three rounds, and for all reps completed. The team with the highest score wins.

To give an example… let’s say myself, Liz, and Tim are on a team and we each score 100 points for round 1, 130 points for round 2, and 120 points for round 3. The difference between the first round and the second is +30 points, but the difference between the second and the third round is -10 points – bringing us to a cumulative score of +20 points. Our total score for the workout is 100 + 130 + 120 = 350. Our total competitive score is 350 + (+20 points) = 370.

INTRO TO OLY – OPEN TO ALL MEMBERS but limited to 8 people per class – (with Sammy and Erin) 9-1030am and (with Jim and Erin) 1030am-12pm
Workout of the Day Session with Liz at 9am
FOUNDATIONS with Liz at 10am
ENDURANCE (RUNNING) with Liz at 11am
Run 6x200m, rest 1:30 in between
GYMNASTICS with Sammy at 11am
ADVANCED OLY from 1-3pm and 3-5pm with Jim