“10.15.13”

Extra

Each week, we have been posting extra workouts for our members to complete. These extras are for those members that want to improve  and are trying to get ready for upcoming competitions/ the CrossFit open.

Because our gym is expanding in members, equipment may be needed for classes, extras should be done during the following times:

* During the 6am or 7am class

* Before or after the 9am and 12pm classes

* Before the 5pm class

Our evening classes are usually the largest, and because of that, we are asking that you really try and get these done before 5pm. If you cannot get your extras in during those times, you can work on them on Sundays, during Open Gym.

Those of you that are doing the Hatch Cycle should be completing your workouts on Mondays and Thursdays before class. On Mondays, you should complete the Hatch cycle and then do the daily WOD. Thursday will be your active recovery day. You should complete your Hatch cycle and then work on mobility. Sunday will be your rest day.

Our goal at CFRTE 1 is to help everyone improve and be the best crossfitters that you can be! The opens are right around the corner and the above mentioned extras will help you be more prepared for them (the opens), as well as any of the upcoming competitions, which we encourage you to do.

Keep working hard!


Warm-up:

          shoulder mobility

Skill:

           push jerk

Strength:

        push jerk: 3rm 

WOD:

         3 rounds

         2m on 1m off

         10 power cleans (135/95)

         10 push jerks

"Other gyms use machines…CROSSFIT builds them"


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