It's a new year, and we're rolling out some new programs!
For people that are brand new to CrossFit, we like them to start by attending our Foundations Program. The Foundations Program runs in 2 week cycles. Members may choose to go weeknights or Saturdays. The 4 separate Lessons go through almost all of the exercises that we commonly do in our workouts at the gym. Coaches will break down complex movements into easy to follow progressions, and drill the progressions to make lasting impressions on our new members so that terminology and movements will become second nature for everyone. On the first whole week of the month Lesson 1 is taught on Monday at 1900, Lesson 2 is taught on Wednesday at 1900, and Lessons 1 & 2 are taught on Saturday at 1100 (weeknight sessions last 1 hour, and Saturday sessions last 2 hours). On the second week of the month, Lesson 3 is taught on Monday, Lesson 4 is taught on Wednesday, and Lessons 3 & 4 are taught on Saturday. The cycle repeats for the third and fourth weeks of the month.
A new session of Foundations begins Monday night for Lesson 1, with Lesson 2 on Wednesday night, and Saturday, January 9 will be the combo class of Lessons 1 and 2.
Starting Sunday, January 10, we will have Open Gym time from 1200-1400. This will not be organized WOD time. It will be a time for you to come in to the gym and work on skills or lifts. Coaches will be present for Open Gym to help guide you, correct your form, etc., but again this is not for scheduled/programmed workouts. If this becomes a popular addition to the schedule, it may be expanded.
Hey parents, several of you have asked for a program just for your Teens -- well, you wanted it, so you got it! We will have a Teens only class on Fridays from 1530-1630. Athletes aged 12-17 are welcome.
BOOT CAMP with Coach Ali:
We are still trying to determine what days and times the program will be offered. For now, we do know that it will be starting in February and it will run for 6 weeks on either Monday and Wednesday at 0700, or Monday and Friday at 1030, depending on the responses we receive. The program will feature:
-Fast paced cardio designed to increase endurance, strength, stability, and balance
-Build lean muscle mass, shed body fat
-Increase general fitness
-No heavy lifting programmed
We will make more announcements about this program in the very near future.
WOD for Monday, January 4, 2016:
Front Squat 5x3 @ 75%
25 KBS 53/35
20 Goblet Squat
10 Goblet Lunges L/R