Thursday, September 15th 2016
CROSSFIT FAMILY CLASS SUNDAY!
We are excited to be starting our cycle of CrossFit Family classes this weekend! To be respectful of our athletes that utilize open gym hours, classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
STRENGTH WOD
Back Squat Work up to a heavy set of 10 Take 70% of that and do 1 max effort set Record the weight of your heaviest set of 10 as your Wodify “score” and put # of reps for max at 70% of that 10 rep set in the comments. For example, if you back squat 100lbs for a set of 10 (as your heaviest set) and then do a set of 25 reps at 70lbs as your max effort at 70%, put “10olb” as your Wodify score and write “25 reps” in the comments.WOD
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