We have a new Fundamentals class starting on this next Monday August 24th. Its a great place to begin your Crossfit Journey. If you are on the fence about coming in this is the place to start. If you are at all interested or know someone who might be, help me spread the word and let them know. 

General Programming:

1) Coach led Warm-up


2) For Time Complete

250m Row

20 Front Squats 115/80

500m Row

15 Front squats 125/90

750m Row

10 Front Squats 135/100

1000m Row

5 Front Squats 145/110

1250m Row


Notes: If all the rowers are in use running is okay the running distances would be 200m run, 400m run, 600m run, 800m run, 1000m run


3) Mobility/Stretching

1a) Couch Stretch

1b) Hamstring stretch Coaches choice

1c) Hip stretch Coaches choice


Competition Programming:

1) C&J  1x3@ 65% 2x3@ 70%, 1x3@ 75% 2x1@ 80%, 2X1@ 85%, 1x3@ 70%  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) 4xME set of MU then 5x3 with a 1:00 rest between sets


4) EMOM for 21 minutes

Minute 1 30 Double unders

7  Sit-us

Minute 2  7 HSPU

7 V-ups

Minute 3 10 KB Push press 53/35

7 KB twists (AKA Russian Twists) 53/35

5) Mobility/stretching


No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277