9/2/2015

 

Here are a few things we have going on at the gym right now. We are just finishing up a Fundamentals course this Friday and the new one will start next Tuesday September 8th at 6:00PM. We are starting it on Tuesday because we are only going to hold one class on Monday the 7th (Labor Day) and that will be the 5:00PM class. If you guys know anyone looking to start CrossFit and are on the fence, the fundamentals course is a great place to start. It goes over in detail the 9 fundamental movements of CrossFit and will get you prepared to join the regular classes. If anyone is interested and has questions they can email us at garagestrong@comcast.net.

That being said if you guys see these new faces around welcome them to our CrossFit family and help them along their way if possible. They all have been putting in 100% effort and there is no doubt in my mind they will be crushing it with the normal classes real soon. 

Labor day schedule: Saturday we will hold our normal classes at 9AM and 10AM. Parking might be a little tricky because Pioneer way will be closed down due to the street fair and music festival. We will be there though and hope you'll come join us for a workout that day. Monday the 7th we will have only one class and it'll be at 5PM. Come 1 come all and we will have a fun workout.

Finally starting next Tuesday we are going to start holding a class from 12PM-1PM. Please help us pass the word on this. Its going to be lead by CrossFit games competitor and awesome coach Melissa Dixon. If this timeframe works for you, you don't want to miss out.

That is all I got for now. Again I ask for you guys to help me spread the word about these things if at all possible. Thanks

 

General Programming:

1) Coach led Warm-up

 

2) Weighted pull-ups 5-5-5-5 reps AHAP

 

Notes: If you can’t do weighted pull-ups use the least resistance band as possible.

 

3) For time complete

500m Row

30 Muscle-ups

500m Row

 

Notes: if you can’t do muscle ups do bar muscle ups if you can’t do bar muscle ups then do 1 C2B pull-up and 1 dip per muscle up

 

4) Mobility/stretching

 

Competition Programming:

1) C&J  1x3@ 70%, 2x3@ 75% 2x2@ 80%, 2X1@ 85%, 1x1@ 90% 1x3@ 75%  of 1RM Clean and Jerk

 

2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.

 

3) 2xME set of MU then 4x4 with a 1:00 rest between sets

 

4) EMOM for 21 minutes

Minute 1 10 cal cycle

7  Sit-us

Minute 2  7 HSPU

7 T2B

Minute 3  30 Double unders

7 V-ups

 

5) Mobility/stretching