Schedule Update: Due to low attendance, all 7:30am Conditioning and general CrossFit classes will be canceled going forward as of 7/25. If you’ve been a fan of the Conditioning class and are looking for something similar, we encourage you to check out our new Endurance class that meets on Mondays & Thursdays, 4:45pm – 5:30pm. This class will now be included in the Bootcamp membership in the place of Conditioning class. We appreciate your understanding!
Both newbies and advanced athletes can greatly benefit from showing up early, grabbing a PVC pipe or a barbell and warming up on your own will allow you to move better and perform better. Learn the Burgener Warm Up Here!
Snatch Positions For Today
High Hang = Pockets – When performing lifts from this position, the torso should remain vertical in the dip portion.
Mid Hang = above the knee – The hamstrings are now fully loaded. From here the athlete can begin to scoop under the bar pick up speed and aggressively initiate the 2nd pull. If the all positions are hit correctly and contact is made lower than the hip the 2nd pull may be initiated to early.
Strength
EMOM 12
2-Pos Hang Squat Snatch
High
Mid
L1/L2 – 2 Hang Power Snatch 2 OHS
WOD
50/40 Calorie Row
30 Burpee Box Jumps
40/30 Calorie Bike
Level 1 30/20- 20 BBJ-30/20