Wednesday, November 14

This Saturday is the final class for this kids session. Please remember that the Kids Class will be in the North (new) gym space and there will not be space in there for open gym or side workouts.

If you are looking to do your own thing on Saturday please check with us on the time and space. We will be open by 7:45 on Saturday mornings if you want to come early and get some work done. There is usually limited space in the South (original) gym during Elements at 8:15, but please remember that class has priority on space and equipment, and whatever you are doing needs to not distract the Elements class.

This Saturday, and any Saturday when the kids classes are happening, there will not be space for open gym or extra work. We need to keep the North gym empty so the kids can use all of the space and not be distracted by other things going on in there. It’s hard to enough to keep them focused already!

This Saturday, if you’d like to do extra work after the CrossFit class we will be open until 11:30 while the older kids class finishes up. The South gym will be open from 10:30 to 11:30 am this Saturday.

After this Saturday, we will be closing at 10:30 am. That means there is no extra credit time after the 9:30 CrossFit class. However, if you’d like to do your own thing, the North gym will be open from 9:30 to 10:30 am for extra work because the kids session will be done after this week.

Thoroughly confused? Please ask a coach if you want to get in extra work on a Saturday. We can give a quick yes or no if you are unsure.

Also, on Wednesday, November 28 from 6-8 pm we are hosting a BirthFit Postpartum class so that space will not be open during that time.

Thanks for working with us as we try to get different groups in the door and expose them to CrossFit and functional movements!

Workout for Wednesday, November 14
Every 2 min for 20 Min
1 Squat Clean + 1 Front Squat + 1 Push Jerk
*Build Up with Good Sets and Good Lockouts!

Min 1) 10 Jumping Lunges for Height (slow & controlled to floor, explode up)
Min 2) 10 Jumping Air Squats for Height (with pause in bottom of squat)
Min 3) 30 sec Wall Sit
*Land in normal shoulder width stance on Jumping Lunges. Alternate Feet.

CrossFit 616