FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900

    SUNDAYCLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

CF – SportsPerformance – Monday 4/29/2013

By jerryNo comments yet

Monday – 4/29 – SNATCH

photo1234

Monday was awesome! Why? It was because we introduced the Snatch movement for the first time since the SportsPerformance class’s begun. With this being one of the more complex movements in CrossFit we spent a majority of the time without any weight on the bar and in fact most of the day with a PVC pipe instead of the bar. After a good warm up, some dead-bugs and work with the PVC pipe, we transitioned to some time with a barbell and light weights; then a nice burner to end the day!

Proud of the kids! You can see their hard work paying dividends when we began snatching, great day to be a coach!

1) Reminder NO COMP this weekend. It will be postponed til a later date!

2) Warm Up

3) Deadbug Cycle x 2

4) 12 – 15 Mins – Snatch Positions

5) Burner – MOVE FAST!

  • 5,4,3,2,1 – Snatch (Barbell)
  • 1,2,3,4,5 – Box Jumps (24/20)
  • then 400 M Run
  • 1,2,3,4,5 – KB Swings (45/26)
  • 5,4,3,2,1 – Burpees

Comments

comments

No Comments to "CF – SportsPerformance – Monday 4/29/2013"

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314