Oly Class: New Coach, New Night! Wednesdays at 7pm
We are excited to announce that Oly Class is officially BACK this week! Pat Hopkins will be taking over for Yosh and leading the class. Pat has been a part of the CFS community for many years. Most recently, he has been training and competing with the Beantown Barbell Club Oly team. We are excited to have him as part of the crew, and know he will do a great job sharing his love and knowledge of Olympic lifting with all of us.
Oly class will be moving to Wednesday nights at 7pm in the Toaster (near the front desk). This class is open to all levels – novice lifters who want to improve technique, people interested in competing at meets, and everyone in between. We highly recommend you check this class out! The format of the class will remain the same, with the focus alternating each week (Ex: if we snatch this week, we will clean & jerk next week). Hope to see you there! First class is THIS Wednesday, 7/24.
Warm Up
400M Run
Then:
2 Rounds
10 Muscle Snatch
10 Sotts Press with PVC (ADV use Barbell)
5 Negative Pull-Up with 5-7 second negative (Scaled hold hollow position on pull up bar)
Strength
EMOM10
2 Power Snatches
-Complete touch and go, climb in weight as able.
WOD
10 Minute Ascending AMRAP
3 Overhead Squats (115,75)
3 Chest to Bar Pull-ups
6 Overhead Squats
6 Chest to Bar Pull-ups
9 Overhead Squats
9 Chest to Bar Pull-ups
Level 2- (95,55); Pull-ups
Level 1 – (75,35)
Extra Work
75/60 Cals Erg
75 GHDs
75/60 Cals Erg
ADV – 100/80-100-100/80
Scaled – 50/40-50-50/40
Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
E5MOM30
200M Run
15 Burpees
15/12 Calorie Bike
50 Double Unders