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CrossFit Endurance and BADASS Class 11-3-16

2
Nov

CrossFit Endurance and BADASS Class 11-3-16

ENDURANCE for CrossFit

Warm up (running Technique)
5 Rounds
jog 400 Meters
Run 300 Meters

Rest 3 Minutes

5 Rounds of:
Row 250 Meters
Farmers Carry 100 Meters
rest 1 Minute

“Ring of Fire”

 

THE BADASS CLASS

 

Foam Roll General

*The yoke will be out, try to accumulate 100 yards of yoke carries 10kg heavier than last week

FOCUS
THE OVERHEAD SQUAT. PRESSING SNATCH BALANCE, DROP SNATCH, SNATCH BALANCE
*warm up modalities, technique for each movement

WOD
Work to the days heavy Overhead Squat

 

 

UPCOMING EVENTS AND SCHEDULE:

November

  • Tuesday the 8th Be sure to vote if you have not done so already.
  • Wednesday the 23rd OPEN (REGULAR CLASSES)
  • Thursday the 24th Thanksgiving CLOSED (ALL CLASSES CANCELLED)
  • Friday the 25th OPEN (CLASSES @ 5:30am, 6:30am, 9am, 12pm) (CANCELLED CLASSES: 4:30pm, 5:30pm CrossFit and 6:30pm Weightlifting and Gymnastics Class)
  • Regular Classes Saturday the 26th

December

  • Saturday the 3rd CAM WOD (Come prepared to crush it with CAM)
  • Saturday the 3rd CAM’s Going away get together at Trident 2
  • Friday the 23rd OPEN (REGULAR CLASSES) ***Might have a Christmas Party but that is TBD!
  • Saturday the 24th Christmas Eve CLOSED (ALL CLASSES CANCELLED)
  • Sunday the 25th Christmas Day CLOSED (SUNDAY FUNDAY CANCELLED)
  • Saturday the 31st New Years eve OPEN (REGULAR CLASSES)

January

  • Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
  • Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)