Join us tonight at 7pm for our gymnastics fundamentals. Regardless if you’re a current member or brand new, everybody should take our fundamentals. Technique and proper movements is key. During our fundamentals we’ll be covering shapes, kip, grip, hand care, rope climbs, pull ups, dips, ring work and a lot more. Gymnastics is the very basic of what we do in CrossFit. See you at 7pm
METCON
For time:
3 rounds
100 single unders
12 hang power cleans 95/65
6 pull ups
3 rounds
50 double unders
10 front squats 135/95
5 chest to bar pull ups
3 rounds
25 triple unders
8 shoulder to overhead 155/105
4 bar muscle ups
Timecap: 20min
Weightlifting W2D1
Snatch
3-3-3-3-3
Note: 3 sec pause at the hang
Snatch pulls@110% of 1RM
3-3-3-3
Note: No drops
Hatch squat W2D1
Back squats
10@60%
8@65%
6@70%
6@75%
6@80%
Front squats
5@60%
5@70%
5@75%
5@75%
