Great intro video to CrossFit

Great video by FlowerCity CrossFit -- this catches the vibe and feel of CrossFit really well.

Row/Abmat Sit Ups/Broad Jumps

Strength:

• 5-5-5-5-5 Strict chin ups (RX+ add weight)

WOD:


4 RFT

• 250m row
• 20 ab mat sit ups
• 10 broad jumps

Post time to whiteboard.

Foundations class!

Today we finished our first Foundations class!

A great way to get introduced to CrossFit, the Foundations class is a way to learn the essential movements, get used to doing CrossFit, and have a (lot) of fun.

Everyone did amazing work, learned a lot.

When we re-tested the baseline workout (200 m run, then 15/12/9 squats, push ups, sit ups, 200 m run) EVERYONE improved their time -- from just over a minute faster to almost 5 minutes faster.

Short intense workouts and dedicated strength training works!  Only 4 weeks and a total of 8 sessions, and huge gains.  Well done!

Be ready to say hi to Elanore, Meredith, Ruth, Sonja, Roslyn and Ken in a WOD near you soon!

We are planning a new Foundations class to start next week -- so let us know if you've got someone interested in joining!

Kettlebell Swings & Strict Press

Strength:

• Front Squat 3x5 (add 2.5/5lbs total)

WOD:


(15-12-9-6-3)

• 15 Kettlebell swings(#32/20) 
• 1 Strict press (#115/75)
• 12Kettlebell swings
• 1 Strict press
• ...

Finisher: 

On the 30 second for 5 minutes

• 3 push ups
• 3 jump tucks

1/2 Gasser

WOD:

On the minute for 10 minutes

• 1/2 Gasser

20 minute group mobility