Everyone – please note that we have changed our 6pm class on Tuesday’s and Thursday’s to a regular class. We have moved our Fundamentals class to Tuesday’s and Thursday’s at 7pm. Let us know if you have any questions or concerns. Thanks!
Thanks from Lindsay, Rick, Catina, and Chris!
Back Squat 3, 5, or 7 Rep Max
“Jackie”
1000M Row
50 Thrusters (45/35lbs)
30 Pull-Ups
Ice Cream Makers
I would like to start this blog off first by saying THANK YOU to everyone who showed up and supported us for our Grand Opening.
For today’s buy in we are going to perform the back squat. Choose between a 3 rep, a 5 rep OR a 7 rep max. That means, if you choose to perform a 3 rep max, then you are probably feeling strong. Go for it. Try to hit it within 5 sets. If you attempt a 7 or 5 rep max and have the energy to raise the weight and hit a 5 rep max, or a 3 rep max, then feel free as long as time is left on the clock.
For the workout we are going to perform another CrossFit classic, “Jackie”. Jackie looks simple, as there is only 1 round. 1000M meter row, then immediately perform 50 thrusters at a very light weight, then 30 pull-ups. This workout can be performed unbroken, and I would like to see you try. Good luck.
For the cash out we are going to perform “Ice Cream Makers”. Ice cream makers is performed by pulling to the top of a pull-up on the rings. The goal is to push away, keeping your body straight, and extend your arms. Your body should be parallel with the ground with the arms extended. Then pull up to bring your body back to the top of the ring position. This skill is to practice the front lever BUT it has also been known to help with developing a good tight core during muscle-ups.
http://www.ringtraining.com/articles/ice-cream-maker.html
