CrossFit – Sat, Feb 8
Presidents Day 2/17 8:30 & 9:30 only – reservations neededLadies Night Out – Thursday, February 20th 6pm @ Canyon Club Danville.Intramural “Open” Community Event. Sat March 1st, 8th, 15th. 1 Wod, 1 Game, randoms teams drawn each day. A new theme each week, endless fun, and a brunch & drinks each day to celebrate as prizes are passed out. This event is suitable for all levels of CF. Points awarded for guests too – so bring friends and family.
Age categories: Teens 14-17, Adults 18+. If you're doing the CF Open as well, sign onto the Main site and get signed up for that – we will have judges for you.
Regular classes will NOT be held on these dates. $50 per participant. It's ok if you cannot make all 3 dates.
Age categories: Teens 14-17, Adults 18+. If you're doing the CF Open as well, sign onto the Main site and get signed up for that – we will have judges for you.
Regular classes will NOT be held on these dates. $50 per participant. It's ok if you cannot make all 3 dates.
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Hang Snatch (SQUAT
5@65%, 5@75%, max @ 85%)
5@65%, 5@75%, max @ 85%)
Metcon (Time)
50 KB Snatch 35/26 (rx+ 53/35)
50 Goblet Squat
50 KB Swings
50 KB SDLHP
50 KB C&J
50 Headcutters
18 Min CAP
Cooldown
Kneeling Wrist
Bretzel
3 POS Scoprion
pvc – 10 each
Pass Thru
OHS
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