Calendar Monday October 2, 2017

October 2017
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Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Class Schedule

  • 6am (+101)
  • 7am
  • 10am
  • 12pm
  • 3:30pm
  • 4:30pm
  • 5:30pm
  • 6:30pm (+101)
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CFVChampionship

Workout of the Day

1. EMOM for 12:00-
Power Clean:
2x6
2x5
2x4
2x3
2x2
2x1

2. 8:00 AMRAP-
15 Med ball cleans, 20/14
20 Med ball overhead lunges
30 Double-Unders

_______________________________________
Wendler Wednesday Front Squat and Bench Press starts this week!  

Homework: Enter your max numbers in the spreadsheet below, print it off, bring it into the gym, record your reps on the "+" sets for the next 8 weeks, and reap the rewards of being a stronger human!

2018 CFV 5-3-1

Andrew demos the importance of the “hook grip” when cleaning or snatching.  If you tap into the power of your legs to “jump” the bar up during these lifts–as you should–your connection to the barbell is often the limiting factor.  Not using the hook grip doesn’t always result in an awesome photo of the barbell flying out of your hands as you accelerate it vertically mid-lift. Usually it just causes the lifter to struggle to hold onto the bar and pull early/excessively with the arms to make up for not being able to fully “jump” the bar up due to a weak grip.  If you’re not using the hook grip for your cleans and snatches, just do it!  It will make you better!

Pro-tip: Yes your thumbs will be uncomfortable when you first start using the hook grip and you’ll probably want to say the heck with it.  To help take some pressure and discomfort off the skin on the inside of your thumb, just wrap a strip of tape around it (and then remember to throw it away after your training session).  Give it a shot!

Wendler Wednesday Front Squat and Bench Press starts this week!  Homework: Enter your max numbers in the spreadsheet below, print it off, bring it into the gym, record your reps on the “+” sets for the next 8 weeks, and reap the rewards of being a stronger human!

2018 CFV 5-3-1

1 Comment

 
Austin Crook

October 2, 2017
1:01 pm

Happy October! This Saturday at 11 am is the Endurance CrossFit class! I hope to see your happy, smiling faces!