A. Sumo Deadlift 10 x 3 @60% of 3RM – NO BOUNCE
B. 3 rounds of:
push press, 105/155lbs
GHD sit ups – can sub with regular sit ups, or stick sit ups
CrossFit is one of the fastest growing sports in the world. Every year it is gaining more popularity and significantly more participants. As a result of the growing popularity of CrossFit we are growing as well. In order to accommodate that growth and facilitate further growth, we are looking to bring more coaches in to join our staff.
We are looking for motivated CrossFitters who want to go beyond being just an athlete – so that you become someone who is not only knowledgeable and articulate about CrossFit, but you are capable of teaching a great CrossFit class as well.
We are looking at starting a Coaches Development Program. This program will introduce the methodology, terminology, and movements foundational to CrossFit.
You do not need to have your CF Level 1 certificate in order to join the program but you will need it in order to finish the program and join the staff.
If you are interested please talk to Sarah, either at the gym, through messenger, or call/text 250-329-4477.
Warm Up: 3 rounds :30 HSH, row 250m, 10 kipping ring dips
A. Power clean and Push Jerk – 5×5 @ 75%+
Drop and reset reps. Perform five smooth, consistent singles, then rest 2:00. The weight can move up or down as needed. Don’t try to be a super hero and get sloppy.
B. 10 rounds
5 strict HSPU
5 kipping HSPU
Bike/Row 10 calories for rest.
Perform all 10 HSPU reps Unbroken
Because of the extremely small class sizes this week, I am cancelling the 9:15am class. The Tuesday/Thursday 11am class and Wednesday/Friday 10:30 class are still on.
A. Bench Press – 5×5 @80%+
B. AMRAP 20
12 BJO, 20/24″
10 alt. pistols
8 Deadlifts, 155/225lbs