Hey Pyromanians, new schedule and class lineup.
Gymnastics focus, every Saturdays at 9am. Lots of skills work, no barbells in this class. CrossFit is born out of gymnastics it was only natural to add a gymnastics focus class at some point. Starts next week with Coach Em. This is going to be awesome!!
Firebreathers class moved to Saturdays 11am. You should have a good understanding of what CrossFit is and it’s movements coming into this class but this is still for everyone, less focus on the basics, less teaching, more doing.
The beginners class will now be called CrossFit Lite. Same as the beginners class, focus on fundamentals, basic movements, the volume and the workouts might altered to make the classes more accessible to new members. The class is still for everyone. Since we only have one space, this might be the only time you can come workout on that day so everybody is welcome. Just keep in mind that this our class to bridge the gap from zero experience to regular classes for the new members. The other reason why we called it “Lite” is that might be more appealing for some people to do this than going all out in a regular class. Also, there will be no scores on the board. A lot of new members are intimidated by the nature of CrossFit, especially seeing experienced athletes performing well, pushing hard, lifting heavy loads and doing high level gymnastics. If you have any questions on the CrossFit Lite classes, let us know
Reminder: The Festivus games are Saturday October 14th
1st year anniversary/Battle Royale is Sunday October 22nd
Team Series week 2
No partner, no problem. You can do both workouts solo. Workout 8 is basically the benchmark workout “Jackie” with chest to bar pull ups. If you’ve never done “Jackie” before, just do it with regular pull ups.
Workout 7
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups
Coach note: Absolutely brilliant format. Challenging but fun, especially in a team format
Workout 8
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
