The October Newsletter is here! Sarah worked hard on putting this together as always. Check it out and read about the Member of the Month, upcoming competitions, CFL happenings, and some words from Coach Flavio on double unders.
Olympic Lifting class will be NEXT Wednesday, October 15th. It is free (counts as a class) to members and $20 to non-members. Get ready for some intense lifting complex action and squats!
We are also starting a new class November 3rd!. Core Conditioning, a core and cardio-conditioning centric class from 9:15-10:00am, Monday, Thursday, and Friday. This will be just like a regular class for members and will also have a special membership package just for these classes for anyone interested. This is a great way to get friends introduced to CrossFit type fitness without jumping right in!
Last but not least a little note about programming. I am changing up how it will be listed. Rather than put all the pieces into one thing it will be separated specifically based on what a given person should be doing. The “regular” programming (strength and WOD) will be listed under “Base”. The following set of programming will be “Plus”. Then there will be “The Program”. Plus would be the regular programming + SkWAT Team, and The Program the structure for competitors.
WEDNESDAY
BASE
1. Front Squat
5-5-3-3-1-1
– find a heavy 1 but get your work in the sets before. Shoot for 90-95%+ not necessarily a PR attempt.
2. WOD: 12 minutes
Run 1600m
AMRAP Deadlift 225/155
PLUS
1. Front Squat
5-5-3-3-1-1
– find a heavy 1 but get your work in the sets before. Shoot for 90-95%+ not necessarily a PR attempt.
2. WOD: 12 minutes
Run 1600m
AMRAP Deadlift 255/175
3a: 3×25 Wall Ball 24/16, rest :60
3b: 3×15 Banded Hip Extension, rest :60
THE PROGRAM
Be sure to read the article about the upcoming season
1. Front Squat
5-5-3-3
rest 3-5 minutes after 3th set then make 1 attempt, racking allowed:
2 min max effort (reps) 225/155
2. WOD: 12 minutes
Run 1600m
AMRAP Deadlift 275/185
3: 3×25 Wall Ball 30/20, rest :60 between efforts
Session II
1. Power Clean + Jerk
3 attempts at 5 rep max TnG (both ways)
2. Breathing mask work
1 min on, 1 min off, 3 rounds
Burpees to 6″ target
immediately into
:90 AMRAP double unders
rest :30
:90 AMRAP Power Clean 185/135
CFL we have 2 masks behind the desk that will be out.
