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CrossFit, personal training, and olympic weightlifting for every age and fitness level. Come join us for a free workout every Saturday at 9am.

Workout of the day: Saturday 1.21.17 Posted by admin on January 20, 2017 • No comments

REMINDER:
1. Body Fat Testing using the Bod Pod at the gym today Saturday, January 21st from 8am – 1pm. Slots are in 15 minute increments. Sign up using the link below, and go to the date of the event. Choose the best time slot for you!
*With the BOD POD, you’ll experience none of the risks and discomfort associated with underwater submersion, x-rays, electrical current, and pinching with calipers. During testing, you just sit inside the BOD POD for less than 4 minutes.

2. Olympic Lifting class starts on Tuesday, January 24th. The class meets every Tuesday & Thursday from 5:30pm – 7pm for 6 weeks (12 total classes). The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts.

Today’s Workout:

Teams of 4:
For time:
800m run
Max rep power cleans
800m run
Max rep plate burpees (weight ground to overhead)
800m run
Max rep weighted lunge (back rack

*2 team members run 800m while the other 2 complete the required movement for max reps. When the first 2 partners  return from the run, switch. keep track of total reps, subtract from time at the end for score.