Our Basic Training class is an opportunity for new CrossFitters to work on building a solid foundation of movement, or for veteran CrossFitters to brush up on their technique. It will run Monday, Tuesday and Thursday at 6 PM on a 3 week cycle. Below is our programming for the 9 classes as of March 2013.
DAY 1
Strength: High Bar Back Squat
WOD: “Half Cindy”
AMRAP 10:
5 Pull-ups
10 Push-ups
15 Squats
DAY 2
Strength: Hang Power Clean
WOD: “Two-thirds Karen”
100 Wall Ball Shots
DAY 3
Strength: Press
WOD: “Helen”
3 Rounds:
400m Run (or 500m Row)
21 Kettlebell Swings
12 Pull-ups
400m Run (or 500m Row)
21 Kettlebell Swings
12 Pull-ups
DAY 4
Strength: Push Press
WOD:
AMRAP 10:
10 Dumbbell Push Presses
10 Box Jumps (NO rebound, step down from each rep)
DAY 5
Strength: Hang Power Snatch
WOD: “Mini Claudia”
3 Rounds:
20 Kettlebell Swings
400m Run (or 500m Row)
DAY 6
Strength: Front Squat
WOD:
4 Rounds:
15 Goblet Squats
10 Burpees
DAY 7
Strength: Deadlift
WOD: “Mini McGhee”
AMRAP 10:
5 Deadlifts
13 Push-ups
9 Box Jumps (NO rebound, step down from each rep)
DAY 8
Strength: Overhead Squat
WOD: “Mini Nancy”
3 Rounds:
400m Run (or 500m Row)
15 Overhead Squats
DAY 9
Strength: Thruster
WOD: ”Fran”
21-15-9
Thrusters
Pull-ups
This program makes it easier than ever to learn the basics and start your journey. Are you interested in getting started? Send us an email with this contact form and get in touch today!
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