Our CoreFit class is our regularly scheduled class. We will be having occasional competitors classes for those that have been full-time Level 2 participants for a few months and have expressed a desire to compete in CrossFit as a sport.
CoreFit class: 10 a.m.
A. Make up deadlift or clean work from earlier in the week if you desire.
All stations will be 20s on 10s for 8 sets. Rest 1 minute between stations
Station #1: Single-Arm DB Thrusters
Station #2: Double Unders
Station #3: Russian Kettlebell Swings
Station #4: Row
Station #5: Air Squats
Station #6: Sit-ups
Station #7: burpees
Station #8: Airdyne
Station #2: Double Unders
Station #3: Russian Kettlebell Swings
Station #4: Row
Station #5: Air Squats
Station #6: Sit-ups
Station #7: burpees
Station #8: Airdyne
Competitors class- 11am
6 sets ALL OUT:
At the top of every 6 minutes for 6 sets:
10 Thrusters @ 115lb / 75lb ----- if 10 unbroken is impossible at this weight we will scale slightly.
15 sec Airdyne- all out
We will divide into teams for this and score will be calories on the bike at the conclusion of everyones 6 sets.
+
10 min extra rest
+
As individual :
3 rounds for time:
10 Power Clean @ 135lb/ 95 lb
10 Burpees to 6" OH
*Sub 2:45 min is goal
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