Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.
CrossFit Uncensored – 6 Week Challenge
W11: Musical Medballs (No Measure)
Musical chairs but with medicine balls instead! Trainer will make everyone travel around by frog hopping, duck walking or shouting out whatever movement they like as the music plays! When it stops you sit! Athletes out grab a PVC and stretch out.
Mobility & Dynamics
Trainers Standard (No Measure)
Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.
DM9: Skills (No Measure)
Goblet Squats –
Trainer Reference –
Sumo Deadlift Highpull
Trainer Referece –
W3D9: Tabata Nonsense (6 Rounds for reps)
Kettlebell Swing 27#
Goblet Squat 27#
Jump Rope Singles
*Rest two minutes*
KB Sumo Deadlift Highpull 27#
* 6 cycles or each movement / 10 seconds of work/ 10 seconds of rest
Remind the girls about Saturdays class at 8:30. Don’t forget to Reserve a spot tonight! Bring your spouse or friend with you!