noticed all of the kicking and punching going on in the
back room during the evening classes and wondered
what's going on. We offer Krav Maga and Muay Thai
(kick boxing) classes and it's part of your membership.
So if your interested in a little different kind of workout,
your welcome to come to either level one Krav Maga
or any of the kick boxing classes.It's a great workout
and a lot of fun as well.
We will be having a professional photographer at the
gym Monday between 9AM and noon. He will be taking
pictures for our new web site that will be launched very
soon. The site will have an all new look and will be top
notch among CrossFit sites. Our web developer has
put in a bunch of hours tweaking it just right and now
it's time to add some really high quality pics. If your
interested in participating in the photo shoot, just
show up dressed to workout, we will be doing group
and individual shots for CrossFit, Kettlebell, Olympic
Lifting as well as Krav Maga.
One last note the Thursday 6:30 Olympic lifting class
has been moved to Monday at 4:30 and the Wed class
starts @ 5:15. So now Olympic lifting is Mon @ 4:30,
Wed @ 5:15 and Saturday @ 10:30 the classes will
also be 1 hour and 15 minutes long.
Skill:
Hollow Rock Progression 10 Min
Strength:
Dead Lift
warm Up 3x5 @ 40%
5@75%- 3@85%- 1+@95%
MetCon:
7Min AMRAP
7 Power Snatch 95/65
7 Knee 2 Elbow
