Thursday night, 2015 OPEN Award Ceremony @ 7:30pm.
Saturday, April 11, 2015. Muscle Up Clinic at 7VCF. 11:30 AM. Reserve your spot on Zen Planner before they’re all filled!
Saturday, April 18, 2015 The gym is CLOSED. Come to CrossFit Transformations to cheer on our athletes that are participating in this year's Festivus Games!
CrossFit 1.0 starts again April 20th. Tell your friends, co-workers, families. Now is the best time to get fit.
Memorial Day Murph, May 24th, 2015: Second annual test of mental toughness and fitness to honor a fallen soldier. Heats start at 10am. All other classes canceled for the day.
And back to this week...
Members, here is a bare bones outline of what you’ll go through for the next 4 weeks, 3x/week. It’s going to go by fast. Let’s see what we can do in 4 weeks with some really focused instruction and practice to improve these areas. Week 1, Day 1 starts tomorrow. Bring your notebook, keep track of each of these 12 days.
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Day 1 (Wednesday)
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Day 2 (Friday)
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Day 3 (Monday)
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Week 1
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Snatch Push Press
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OH Squat
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Snatch-skill |
Week 2
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Snatch Push Press
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OH Squat
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Snatch- skill
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Week 3
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Snatch Balance
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OH Squat Complex
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Snatch- skill
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Week 4
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Snatch Balance
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OH Squat- test
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Snatch- compare to
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1 April 2015
Workout of The Day
10 Rounds for Time:
45 Thrusters (95/135)
45 C2B Pullups
45 Double Unders
Posted on Tue, March 31, 2015
by D. Soprano