Next week will be the start of our new beginner Gymnastics Program: Â Mastering the Kipping Pullup. Â Mark Freeman will be running the six week course that will meet every Wednesday at 6:30pm. Â The cost of the course is $100.00. Â If you haven’t seen it yet, make sure you check out the instructional video below. Â This is a sneak peak of what you will learn. Â If you plan to attend, make sure you sign up on the main table and pay to reserve your spot. Â We need at least 8 participants.
Today is the second day of January’s strength program. Â We will be doing Thrusters. Â As hard as they are, thrusters are a fantastic full body workout requiring a solid front squat, explosiveness out of the bottom, and a strong shoulder press.
CrossFit Alloy WOD for 1/7/2015:
Strength:
Thrusters
8, 8, 8, 8, 8
Note: After each set of Thrusters, move immediately into 5 wall balls.
MetCon:
As Many Rounds as Possible in 20 Minutes:
10 Chest to Bar Pullups
20 Back Squats (95/65)
30 Double Unders
Post Weight and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Platinum: 7 + 17
Platinum: 7 + 17