ROWING with Ave at 7am.
ONE HOUR OLY with Sammy at 12pm.
RUNNING with Ave at 530pm.
CROGA, with Tim, at 530pm. (this was originally listed at 830pm, but 530pm is the correct time. Sorry for any confusion!)
HYBRID/ADVANCED OLY with Jim, at 530-730pm.
ADVANCED OLY with Jim, at 730-930pm.
GYMNASTICS with Sammy, at 730pm.
For those who’d like to know :) I, Erin, will be out of town until next Thursday. I’m going here to learn how to make us better competitors in the Open and, as Record has asked, to ask Iceland Annie about all her CrossFit secrets. All that said, you won’t have a thing to worry about as you’ll be well taken care of by so many good Coaches and, if you DO have any very pressing CFCC questions, please feel free to direct these to Meghan, who will be taking care of many business things in my stead. I’ll see you soon!
*All the specialized class programming will be posted by Coaches on our Facebook page – look for it, dread it, dream about it, and/or comment on it! We love to know what you’re thinking!*
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
DYNAMIC WARM-UP: Spend about 30 seconds with each for 3 Rounds: Ring Rows, Ring Balance (those who need bands should use them), Wrist Stretches.
SKILL WORK: Hang Power Clean
EOMOM: For 14 minutes complete 2 reps of the Hang Power Clean. Begin at half of your clean max and move up as you do with the front squat: 50%, 60%, 70%, 75%, 80%, 85%, and 90%. You may not move higher than 90%. If you fail at any weight you may not try it again, you must back down to your previous percentage. You may back down whenever you’d like or repeat any sets you’d like. The Coach reserves the right to back you down for form’s sake at any time… so keep it pretty, people!
Using 50% of your best deadlift complete:
21-15-9 reps of:
*If you don’t have hspu you may use a push-up or you may use a dumbbell press. If you are using a dumbbell press you are looking to scale to something you can do confidently for at least 5 reps.
*Please note: this is not intended to be “Dianne” exactly. Please don’t try to make it that way – stay true to your percentages!