Thursday, August 13th, 2015

CrossFit-Squat-Clean-Thruster-2Registration for the next 6 week cycle of the Olympic Lifting program is now open. This next cycle will begin Monday August 24th.
SIGN UP AT THE FRONT DESK

The Olympic program is a 2 day a week program will be running on Mondays and Wednesday. This is a 6 week Olympic style strength & conditioning program focused on improving overall strength and technique in the Snatch, Clean and Jerk. Members who sign up receive an individualize program printed out for each 3 week program tailored to individual needs. Each program will consist of exercises and progressions to enhance technique as well as improve absolute strength during the program. Throughout each session members will receive individualized instruction, programming, and coaching by our Olympic coach. By the end of this program participants should receive in depth knowledge about the Olympic movements, improved technique, and PR’s in multiple lifts. This program is only $175 for the entire 6 week program. There are limited spots so don’t miss out! See the Front Desk for more information regarding this program!

There will be two separate class times for the Beginner class, and one time for Intermediate/Advanced class.

Beginner Class 1
Monday & Wednesday 5:30 am

Beginner Class 2
Monday & Wednesday 4:30 pm

Intermediate/Advanced Class
Monday & Wednesday 6:30 am

*Class schedule is based on interest. A minimum of 4 people will be required.
*You must have previously taken a beginner class to sign up for the Intermediate/Advanced class.

Gymnastics
EMOM x 8
1 Rope Climb or 1 Legless Rope Climb or 3 Pull Ups + 3 Knee to Elbow

Conditioning
8 Minute AMRAP
8 KB Swings (53/35#)
12 Box Jump Overs (24/20”)

** MUST HAVE LEG PROTECTION TO CLIMB ROPE**

RX
Brink 7+6
Best 6+7
Mroz 6+6
Amanda –
Doug 6+5
Meegan 6+13
Longo 10+11
Max 5+8
Travis 9
Jeremy 9+10
Cates 5+12
Tammi 8+1
Josh C 7+9
Belinda 8+6
Big Ben 7+1
Terra 9+19
Chris N 5+8
GLord 5+15
Kenzie 7
April 4+9
Heidi 5
Ryan F 6+10
Sully 5+8
Nicholl 6+11
Aimee 7+4
Hollywood 6+12
Sherry 6+8
Michael 5
Shaq 4+8
Marion 6+8
Ray 7
Scotty P 6+2
Jason 7+4
Kelly 7+8
Jen P 7+9
Josh P 8
Brandon 5+12
Mike 6+12
Campbell 7+10
Fran 6+18
Jocelyn 12+8 + tied her shoes twice – BEAST
Gretchen 5+2
Uriah 5+4
Kapitan 6+15
Gregg 6+17
Andrew W 5+13
Mark 8+4
Austin 10
Tim 9+16
DP 8
Corrigan 5+16
Brett 8+4
Wes 6+14
DeEtte 8+11
P Diddy 7+7
Dumas 7+8 RxT
Vance 8+16
GForce 9+16 RXT
Alicia 7+5
Lexy 5+8
Derek 7+8
Ryan 7 RXT
Kayle 6+11

MOD
Smith 4
Woody 5+12
Agster 5+14
Liana 5+14
Brad J 5+8
K Dawg 8+3
B 7+3
Gary 5+8
Tasha 5+8
Cory 8+8
Travis 5+12
Frank 8+8
Denise 5+12
Kate 4+17
Kyle 5+16
Denise P 5+10
Denise 6+14
Rick 6+15
Nichol ALt
Jeff 5+8
Dan 5+8
Rich 5+2
Nat 5+4
Alan 4+8
Walter 7+8
Shayla 8
Tracy 5+16
Deanna 6+16

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