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New month, who dis? 🍂
Tues/Thur/Sat is going to look a littttttle different starting in October
WHAT’S CHANGING:
1️⃣S&C classes are now 75 minutes*** (vs. 90)
2️⃣MORE CLASSES thanks to the new 75-min format! 👇🏽
• TUESDAYS/THURSDAYS
*FOUR* AM classes
*TWO* mid-day classes
*SIX* afternoon/PM classes
• SATURDAYS
*FIVE* S&C classes
3️⃣Saturday CompEx
4️⃣2 NEW CLASS TYPES! Cardio/EMOM and Abs/Core!
WHAT’S NOT CHANGING
1️⃣Our M/W/F schedule will remain Guided Training
2️⃣RSVP still unlocks 48 hours prior to class time
3️⃣You will still be charged for Late Cancels and No-Shows
4️⃣Our weekend HIIT and Yoga classes!
*** THESE classes will start at :15 :30 :45 or :00 — this will be confusing for a time, so mark your calendar properly!
CONDITIONING for Tuesday 9/29/2020
RISTRETTO
as many reps as possible in 15:00
20 air squats
15 dips
10 burpees
Post score to whiteboard!
READ: A Real Triple-Threat: Eating Disorders, Reproductive Health, and Overtraining in CrossFit – Morning Chalk Up
WATCH:
CONDITIONING for Monday 9/28/2020
MATCHA
AMRAP in 7:00
7 ground-to-overhead
14 hug lunges
As a shorter workout that means we need you to bring the intensity- it could be loading, or it could be speed. Your goal is to warmup thoroughly enough to feel like you can push 80% or more through the workout. Follow along with a full video lesson below!
Post score to comments!
READ: Justin Medeiros Changed Literally Everything to Make It To the 2020 CrossFit Games – BarBend
WATCH:
MOBILITY for Sunday 9/27/2020
Yoga with Ivan
READ: The WHOOP Strap 3.0 is a Complex and Cool Fitness Tracker – Mashable
WATCH: This coming week’s warmup
CONDITIONING for Saturday 9/26/2020
HIIT! Premieres at 10am:
READ: ‘Anarchist Jurisdictions?’ Legally, It’s Nonsense- But That Wasn’t the Point at All – South Seattle Emerald
WATCH:
Nivi
CONDITIONING for Friday 9/25/2020
27-21-15-9 reps for time:
thruster
SDHP
Ideally done with 43/29/20kg, or 1/3 of your max back squat. Obviously a single dumbbell or kettlebell works, just be mindful each round is an odd number of reps! Post time to whiteboard.
READ: Breonna Taylor’s Case and Death Murder – NY Times (fixed it for them)
RESEARCH: What is a Class D Felony? – Legal Match
WATCH:
Alec
CONDITIONING for Thursday 9/24/2020
HELLO ROBIN
AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups
Post score to comments!
READ: Eating to Optimize Health with Dr. Bret Scher – CrossFit
WATCH:
Jeff
CONDITIONING for Wednesday 9/23/2020
RAISED
AMRAP in 5:00
40 burpee over object
*max SDHP in remaining time
Rest 2:00 then
AMRAP in 5:00
50 SDHP
max burpee-over-object in remaining time
Post both times to comments!
READ: 3 Overrated Lifts You Should Do Less Of – BarBend
WATCH:
