Friday11/02/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening tomorrow Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community. We will be there after the 10:30am session.

Strength/Skill

Wall Climbs 3-3-3-3-3

WOD

A:For Time:

20 walking lunges

3 box jumps

20 walking lunges

3 box jumps

15 walking lunges

6 box jumps

15 walking lunges

6 box jumps

10 walking lunges

9 box jumps

10 walking lunges

9 box jumps

5 walking lunges

12 box jumps

5 walking lunges

12 box jumps

B: For Time:

20 walking lunges weight in right hand
3 burpee box jumps
20 walking lunges weight in left hand
3 burpee box jumps

15 walking lunges weight in right hand
6 burpee box jumps
15 walking lunges with weight in left hand
6 burpee box jumps

10 walking lunges weight in right hand
9 burpee box jumps
10 walking lunges weight in left hand
9 burpee box jumps

5 walking lunges weight in right hand
12 burpee box jumps
5 walking lunges weight in left hand
12 burpee box jumps

Lunge weight 45#/30#
Box jump 24"/20"

I'm always emphasizing to open your hips violently on your pulls for snatches and cleans. Monty demonstrates great hip pop in this snatch. Notice how open his hips get as the bar elevates.