A. Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
B. “15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Burpees (make sure athlete's open hip, jump and clap on top)
15 Wall Ball Shots (20/14 lb. to 10′ target)
20 Kettlebell Swings (53/35 lbs)
The next Group Elements begins Wednesday, January 8, 2014! Also, our next "Bring a Friend" day will be Saturday, January 4th at noon (please RSVP by emailing info@808crossfit.com).
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Wednesday, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us (info@808crossfit.com) about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes). The classes occur at 7:15pm on Wednesday and Thursday as well as 7:15am on Saturday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Wednesday, January 8, 2013. Please email josh@808crossfit.com with the subject line, "January 14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
No comments:
Post a Comment