Free Trial Thursday
- Offered at 12:00 & 4:30pm (5:40 and 6:50 are full) Advanced notice required.
- Covid Protocol:How/When to Enter & Mask Usage VIEW VIDEO
- What to Bring? A mask, a clean pair of shoes to change into at the door, a full water bottle
- Please take a look at the videos below. You may have questions, and that's ok! We will go over the movements again when you arrive. Each day our program Is scaled 3 different ways to accommodate many different levels. Rx Is for advanced athletes, Performance Is a bit lighter and less dynamic, Fitness Is the lightest loading and a great place to start for most Free Trial participants.
The Board
Free Trial Thursday attendees will be doing a variation of the work-out below. Please see video for more information.
Free Trial Thursday Attendees
https://youtu.be/KtoT1kvcoV8
802 Members
The Mobility
The Warm-Up
The Strength
- This strength is a complex. You must pick a weight that you can move from one movement into the next without setting the bar down.
- You must do one squat clean, STAND THE BAR UP, then do another front squat.
- If you are new to CrossFit, do 2 Push-Jerks at the end instead of doing a Split Jerk
- 1 Clean
- + 1 Front Squat
- + 1 Push-Jerks
- + 1 Split Jerk
The WOD
10 Rounds for Time:
- Clean
- Shoulder to Overhead gives you the option to Push-Press, Push-Jerks or Split Jerk. You can use any variation and do not need to stick to one. Most will have to Jerk.
- Lunges
- Double Under Tips
The Finisher
(optional)
