Today's Workout:
A. Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
B. Every minute on the minute for 24 minutes (8 sets):
Minute 1: Thrusters (135/95 lbs) x 10 reps
Minute 2: Pull-Ups x 10 reps
Minute 3: Burpees x 10 reps
Thursday, December 31, 2015
Wednesday, December 30, 2015
Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Push Press x 1 rep
Take 12 sets to build to today’s heavy single.
B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.
C. Three sets of:
Back Extensions x 15-20 reps
Rest as needed
Kettlebell Side Bends x 20 each side
Rest as needed
A. Every minute, on the minute, for 12 minutes:
Push Press x 1 rep
Take 12 sets to build to today’s heavy single.
B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.
C. Three sets of:
Back Extensions x 15-20 reps
Rest as needed
Kettlebell Side Bends x 20 each side
Rest as needed
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you are still having trouble, please email or talk to Coach Elyse ASAP! THANKS!
Schedule for New Year's Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 31st: Holiday Schedule - 8:30am and 10:00am
Friday, January 1st: CLOSED
Saturday, January 2nd: Normal Saturday Class Schedule
Tuesday, December 29, 2015
Today's Workout:
A. Take 20-minutes to build to today's heavy 1-RM Clean & Jerk.
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (185/125 lbs)
10 Burpees Over the Barbell
C. Optional Accessories:
Two sets of:
50-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 Hollow Rocks or 30 second Hollow Hold
Rest as needed
A. Take 20-minutes to build to today's heavy 1-RM Clean & Jerk.
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (185/125 lbs)
10 Burpees Over the Barbell
C. Optional Accessories:
Two sets of:
50-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 Hollow Rocks or 30 second Hollow Hold
Rest as needed
Monday, December 28, 2015
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111 (very light load)
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with 2 sec Pause) x 3 reps
Build over the course of the three sets.
Every 2 minutes, for 10 minutes (5 sets) of:
3-Position Snatch
(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position)
B. Every 3 minutes, for 18 minutes (6 sets) for times:
Row 200 meters
Please note fastest and slowest times of the 6 sets. These should be performed as all out maximal efforts.
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you are still having trouble, please email or talk to Coach Elyse ASAP! THANKS!
Schedule for New Year's Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 31st: Holiday Schedule - 8:30am and 10:00am
Friday, January 1st: CLOSED
Saturday, January 2nd: Normal Saturday Class Schedule
Saturday, December 26, 2015
Today's Workout:
A. 3 sets of:
Double-Unders x Max Reps in 60 seconds
L-sit Hold x 30-40 seconds
B. Every minute, on the minute, for 6 minutes of:
Sumo Deadlift x 2 rep @ 75%
Immediately followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 80% (up 2% from last week)
C. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
300 meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20)
A. 3 sets of:
Double-Unders x Max Reps in 60 seconds
L-sit Hold x 30-40 seconds
B. Every minute, on the minute, for 6 minutes of:
Sumo Deadlift x 2 rep @ 75%
Immediately followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 80% (up 2% from last week)
C. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
300 meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20)
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
Thursday, December 24, 2015
Today's Workout:
Scheduling Reminder: 8:30am and 10:00am classes only today. We are CLOSED tomorrow. Merry Christmas!
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run (or 200 Meter Row)
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers
Perform for time, or just for fun.
Scheduling Reminder: 8:30am and 10:00am classes only today. We are CLOSED tomorrow. Merry Christmas!
"12 Days of Christmas"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run (or 200 Meter Row)
2 – Power Cleans (135/95 lb.)
3 – Front Squats (135/95 lbs)
4 – Ring Dips (modify with Box Dips)
5 – Burpees
6 – Toes to Bar
7 – Pull-ups
8 – Kettlebell Swings
9 – Box Jumps (24/20")
10 – Handstand Push-ups (or HR Push-ups)
11 – Shoulder to Overhead (135/95 lbs)
12 – Man Makers
Perform for time, or just for fun.
Wednesday, December 23, 2015
Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule tomorrow, Thursday, December 24th - 8:30am and 10:00am classes only!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
*Press the bar as fast as possible off of the chest all the way to lockout.
C. 3 sets of:
Empty Bar Good Mornings x 20 reps
Kettlebell Side Bends x 20 each side
Rest as needed
Scheduling Reminder: we will be following a Holiday Schedule tomorrow, Thursday, December 24th - 8:30am and 10:00am classes only!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
*Press the bar as fast as possible off of the chest all the way to lockout.
C. 3 sets of:
Empty Bar Good Mornings x 20 reps
Kettlebell Side Bends x 20 each side
Rest as needed
Box Brief:
Urgent Announcement: TODAY, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!
Urgent Announcement: TODAY, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
Tuesday, December 22, 2015
Urgent Announcement: Tomorrow night, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!
Today's Workout:
A. Take 10 minutes to build to today’s heavy Front Squat.
B. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep
Immediately followed by…
Every minute on the minute for 3-minutes (3 sets):
Clean Pulls x 2 reps (heavy)
*Weight on the barbell should increase throughout the 21 minutes.
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups
A. Take 10 minutes to build to today’s heavy Front Squat.
B. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep
Immediately followed by…
Every minute on the minute for 3-minutes (3 sets):
Clean Pulls x 2 reps (heavy)
*Weight on the barbell should increase throughout the 21 minutes.
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
Monday, December 21, 2015
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
B. Every 3 minutes, for 18 minutes (6 sets), for max calories:
45 seconds of Assault Bike or Concept 2 Rower
Rest the remainder of the 3-minute period.
**These are all out maximal efforts. Aim is to acheive maximum heart rate.
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
B. Every 3 minutes, for 18 minutes (6 sets), for max calories:
45 seconds of Assault Bike or Concept 2 Rower
Rest the remainder of the 3-minute period.
**These are all out maximal efforts. Aim is to acheive maximum heart rate.
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
Saturday, December 19, 2015
Today's Workout:
A. 3 sets of:
Muscle-ups x 2-6 reps
(No MU, sub: Ring Dips x 8-10 reps @ 30X1)
L-sit Hold x Max Time
A. 3 sets of:
Muscle-ups x 2-6 reps
(No MU, sub: Ring Dips x 8-10 reps @ 30X1)
L-sit Hold x Max Time
B. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 70% (5% up from last week)
Immediately followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 78% (up 2% from last week)
C. In teams of 3, with one athlete on the rower at all times, the other 2 athletes partitioning reps however you like, complete 2 rounds for time of:
30 Overhead Squats (115/75 lbs)
30 Chest to Bar Pull-ups (or Pull-ups)
30 Squat Snatches (115/75 lbs)
15 Bar Muscle-ups (or 30 Chest to Bar Pull-ups)
NO DROPPING THE BARBELL FROM OVERHEAD; PENALTY = 5 Burpees over the Barbell.
You will have 2 scores for this: Cals from the Rower and final time for the 2 rounds.
Box Brief:
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
Friday, December 18, 2015
Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
B. Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
50 Double-Unders
Rest until the running clock reaches 10:00, and then…
3 rounds for time, of:
10 Clean & Jerks (135/95 lbs)
10 Burpees over the Barbell
Time cap: 10-minutes
Box Brief:
Please don't forget to sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
B. Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
50 Double-Unders
Rest until the running clock reaches 10:00, and then…
3 rounds for time, of:
10 Clean & Jerks (135/95 lbs)
10 Burpees over the Barbell
Time cap: 10-minutes
Box Brief:
Please don't forget to sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Thursday, December 17, 2015
Wednesday, December 16, 2015
Today's Workout:
A. Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep
B. Every 2-minutes for 12-minutes (6 sets):
Bench Press x 2 reps @ 90-95% of last week’s 3-RM
C. Three sets of:
Tall Box Jumps x 5 reps
(You should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time.)
Rest 60-90 seconds
Weighted Sit-ups x 20-25 reps
Rest 60-90 seconds
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Tuesday, December 15, 2015
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.
B. crosssfit.com from 121015
For max reps:
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.
B. crosssfit.com from 121015
For max reps:
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
Monday, December 14, 2015
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Keep this light until you feel comfortable with the movement.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today's heavy.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(Okay to drop the barbell between lifts; get set and make your lifts mechanically sound.)
Build to today’s heaviest complex…but make sure your mechanics are consistent.
B. Every 3-minutes for 15-mintues (5 sets):
Row 350 Meters
These are all out maximal efforts. Aim is to acheive maximum heart rate. Record the fastest and the slowest times.
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Keep this light until you feel comfortable with the movement.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today's heavy.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(Okay to drop the barbell between lifts; get set and make your lifts mechanically sound.)
Build to today’s heaviest complex…but make sure your mechanics are consistent.
B. Every 3-minutes for 15-mintues (5 sets):
Row 350 Meters
These are all out maximal efforts. Aim is to acheive maximum heart rate. Record the fastest and the slowest times.
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Sunday, December 13, 2015
DON'T FORGET TO SIGN-UP FOR CLASS, PLEASE. IF YOU ARE NOT REGISTERED AND YOU SHOW UP, YOU WILL HAVE TO SIGN-IN AT THE FRONT DESK AND THEN PERFORM A 25 BURPEE PENALTY. IT GOES UP TO 50 THE NEXT TIME YOU FORGET, THEN 100, SO ON SO FORTH.
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Saturday, December 12, 2015
Today's Workout:
A. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%
Immediately followed by...
Every 3-minutes for 9-minutes (3 sets):
Deadlift
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)
B. In teams of 2, complete as many rounds and reps as possible in 18-minutes, of:
60 Calories on the Rower or Assault Bike
50 Front Rack Lunges (155/105 lbs)
40 Burpee Box Jump Overs (24″/20″)
30 Kettlebell Swings (70/53 lbs)
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%
Immediately followed by...
Every 3-minutes for 9-minutes (3 sets):
Deadlift
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)
B. In teams of 2, complete as many rounds and reps as possible in 18-minutes, of:
60 Calories on the Rower or Assault Bike
50 Front Rack Lunges (155/105 lbs)
40 Burpee Box Jump Overs (24″/20″)
30 Kettlebell Swings (70/53 lbs)
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Friday, December 11, 2015
Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps
Goal is to use last week’s top weight for all three sets.
B. Every 6 minutes, for 24 minutes (4 sets), perform the following for times:
Row 350 Meters
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.
BOX BRIEF:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps
Goal is to use last week’s top weight for all three sets.
B. Every 6 minutes, for 24 minutes (4 sets), perform the following for times:
Row 350 Meters
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.
BOX BRIEF:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Thursday, December 10, 2015
Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 5 reps @ 85% of 1-RM
B. .com from 120615
For max reps:
Tabata Push Press (75/55 lb.)
Tabata Ab-mat Sit-ups
Tabata Sumo Deadlift High Pull (75/55 lb.)
Tabata Hand Release Push-ups
ABSOLUTELY NO DROPPING BARBELL!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.
How to enroll in classes:
You can enroll in classes in a matter of seconds. By downloading the MINDBODY app on your mobile device or...
1. Go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Wednesday, December 9, 2015
Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
A. Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
B. Every three minutes, for 18 minutes (6 sets) of:
Bench Press
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3-RM Attempt
*Set 6 – 3-RM Attempt
C. Three sets, with no rest, of:
Back Extensions x 10-15 reps
Banded Lateral Leg Raises x 15 reps each leg
Tuesday, December 8, 2015
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
B. 3 rounds for time of:
10 Clean and Jerks (135/95)
20 Toes to Bar
400 Meter Run
Time cap: 18-minutes
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
B. 3 rounds for time of:
10 Clean and Jerks (135/95)
20 Toes to Bar
400 Meter Run
Time cap: 18-minutes
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Monday, December 7, 2015
Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Keep this light.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Keep this light.
Followed by…
Every 2-minutes for 8-minutes (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
Build to a load that is heavy, but allows you to maintain mechanics.
B. 5 sets for max calories of:
60 seconds of Assault Bike or Rower
Rest 2 minutes
*These are all out maximal efforts. Aim is to acheive maximum heart rate.
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Keep this light.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Keep this light.
Followed by…
Every 2-minutes for 8-minutes (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
Build to a load that is heavy, but allows you to maintain mechanics.
B. 5 sets for max calories of:
60 seconds of Assault Bike or Rower
Rest 2 minutes
*These are all out maximal efforts. Aim is to acheive maximum heart rate.
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
Saturday, December 5, 2015
Today's Workout:
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 60% or 1-RM Deadlift (up 5% from last week)
Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
Followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 74% (up 2% from last week)
B. In teams of 2, with only one athlete working at a time, alternating movements, complete as many rounds and reps as possible in 16-minutes, of:
12 Calories of Rowing on Concept 2
12 Burpees
12 Dumbbell Squat Cleans (55/35 lbs)
ABSOLUTELY NO DROPPING THE DUMBBELLS.
(Partner A does 12 Cals on the Rower, as soon as he/she is done, Partner B does 12 Burpees, then Partner A does 12 DB Squat Cleans, then Partner B does 12 Cals on the Rower, so on so forth...)
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 60% or 1-RM Deadlift (up 5% from last week)
Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
Followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 74% (up 2% from last week)
B. In teams of 2, with only one athlete working at a time, alternating movements, complete as many rounds and reps as possible in 16-minutes, of:
12 Calories of Rowing on Concept 2
12 Burpees
12 Dumbbell Squat Cleans (55/35 lbs)
ABSOLUTELY NO DROPPING THE DUMBBELLS.
(Partner A does 12 Cals on the Rower, as soon as he/she is done, Partner B does 12 Burpees, then Partner A does 12 DB Squat Cleans, then Partner B does 12 Cals on the Rower, so on so forth...)
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Wednesday, December 2, 2015
Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)
Build over the 6 sets.
B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps
Begin at 85% of your current 2-RM and the goal is to build every set.
C. 3 rounds for time, of:
12 Thrusters (155/105 lbs)
12 Burpees Over the Barbell
Time cap: 12-minutes
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)
Build over the 6 sets.
B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps
Begin at 85% of your current 2-RM and the goal is to build every set.
C. 3 rounds for time, of:
12 Thrusters (155/105 lbs)
12 Burpees Over the Barbell
Time cap: 12-minutes
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa. If you'd like to practice signing in for classes over the next couple of weeks, please download the MINDBODY app or go to our MINDBODY page (https://clients.mindbodyonline.com/classic/home?studioid=16383). If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Tuesday, December 1, 2015
Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep
Build to today’s heavy single.
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls
C. 3 sets not for time, of:
Banded Face Pulls x 20-25 reps
Weighted V-ups x 20-25 reps
Rest as needed
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep
Build to today’s heavy single.
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls
C. 3 sets not for time, of:
Banded Face Pulls x 20-25 reps
Weighted V-ups x 20-25 reps
Rest as needed
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
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