Monday class times: 5.30a, noon, 4.30p, 5.30p, 6.30p
A) 800m run max effort
B) 20 min to find 1RM back squat. Take proper rest between your heavier sets.
C) AMRAP 5: ground to overhead 135/95
Over the years the jump ropes have been getting increasingly bent and mangled to the point where they ranged somewhere between difficult and impossible to use. So we started with a heaping pile like this yesterday…
...And we installed new cables on every jump rope. We also hung them up so they'll hopefully stay bend and tangle free. Please be careful when grabbing one so they stay in good shape and can help you get those double unders!
The lengths do not really correspond to the color of the handle but we have marked every handle as either XS, S, M, L, XL. The XS, XL, and non speed ropes are hung on the far right on the "other" hook. Please return them to the proper location after using them. If you grab one and the length doesn't work for you, please ask the coach to adjust the length for you. Please do not tie knots in the rope to adjust the length. Thank you.
Lastly, we're excited to announce that we are hosting an Olympic Weightlifting Clinic with National Level Coach, Freddie Myles.
Freddie Myles is a USAW National Level Coach and has owned and operated Myles Ahead Weightlifting for 9 years. He has a BS from UC Davis in Exercise Biology and is certified through the NSCA as a Certified Strength and Conditioning Specialist. Freddie added to his many national championships when his youth team took home a win last year at the USA Weightlifting National Youth Championships held in Missouri. He has medalists at every age level: youth, senior, and masters.
Sign up now for this hands on clinic which focuses on improving technique of the snatch and clean & jerk. Space is limited. SIGNUP SHEET ON THE WHITEBOARD AT THE BOX STARTING TOMORROW AFTERNOON. Please give payment to the coach on duty.
When: Saturday, February 15, 2014 from 1-3 p.m.
Where: Crossfit Arise. 7830 Bell Road, Windsor, CA
Instructor: Freddie Myles. See bio above.
Cost: $65 members, $75 non-members. Cash or checks payable to Crossfit Arise.