WEEK 3/16
Programming w/c 15th January 2018
ANNOUNCEMENTS
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
NEW CLASSES & SCHEDULE CHANGES
N/A.
CROSSFIT WOD
Programming photo attached.
OLYMPIC LIFTING
Monday:
Jerk.
Wednesday:
Clean & Jerk.
Sunday:
Snatch.
POWERLIFTING
Monday:
Deadlift.
Wednesday:
Bench.
Sunday:
Squat.
COMPETITION
Tuesday:
TBD.
Thursday:
TBD.
Saturday:
TBD.
HEAVY METAL CLUB
Monday:
Clean & Jerk and squat.
Friday:
Snatch and squat.
CROSSFIT GYMNASTICS
Thursday:
Pull-up, HSPUs, ring rows.
Saturday:
Rop conditioning, push-ups, GWOD.
BARBELL STRENGTH
Saturday:
Deadlift and Bench.
FLEXIBILITY
Monday:
Chest, bridge & straddle.
Wednesday:
Front & side splits.
Saturday:
Shoulders, bridge & back-bend strength.
ADULT GYMNASTICS STRENGTH
Monday:
Level 1 – mid, inversions.
Level 2 – HSW, HSPU, flag.
Wednesday:
Level 1 – mid, HS, push-ups.
Level 2 – HSW, HSPU, levers.
