Main – CrossFit
Hey YCF peeps, we are announcing some new box hours that will start next week.
Monday, Tuesday, Wednesday and Saturday will remain the same
The changes are Thursday, Friday, and Sunday.
THURSDAY WILL BE ACTIVE RECOVERY AND FOOD PREP DAY
* 5am and 6am classes – There will be no 5am and 6am classes on Thursday.
* 11 am and 12 pm classes – The box will be open for Open Gym between 11am and 1pm. You can work on whatever you’d like (however we encourage you to focus on Active Recovery and Mobility Work). You are all welcome to come in to Open Gym as long as you are an active member.
* 5:30pm class – 5:30pm will be Gymnastics Class. It will be a $10 drop-in fee to existing members. This class is the bomb!!
* 6:30 pm class – This will be Open Gym. Anyone with an active membership can come in and work on whatever you’d like (however we encourage you to focus on Active Recovery and Mobility Work).
* 7:30pm class – There will be no 7:30pm class on Thursdays.
FRIDAY – WE WILL NOW BE OPEN ON FRIDAYS
* Normal Daily WOD hours apply except there will be no 7:30pm class on Friday.
* Friday classes will be 5am, 6am, 11am, 12pm, 5:30pm, and 6:30pm
SUNDAY – THE BOX WILL BE CLOSED ON SUNDAYS
* Sundays. This is another Active Recovery and Food Prep day.
Once again, THESE NEW HOURS DON’T START UNTIL NEXT WEEK ON MONDAY MAY 5th
View Public Whiteboard
Warm-up
(No Measure)
2 Rounds 10 minute cut-off:
1) Wall Climbs 1-4 reps
2) Pull-ups/ring dips 3-8 reps – or – Muscle Ups 3-8 reps
3) Toes to Bar 10-12 reps
4) Stretching and mobility as needed.
Strength
10 minute EMOM of Split Jerk x 1-rep
70-85% of your 1RM. But pay attention to your body and let feel dictate the weight.
Split Jerk (10 x 1 @ 70-85% 1RM – Record Max)
Record Max weight
Metcon
Against a 3 min running clock perform the following for 5 rounds.
300m/250m row
20 Kettlebell swings (70 lbs/53 lbs.)
Max strict handstand pushups.
If you don’t have strict HSPU perform L-Seated dumbell press with heavy dumbells.
REST 3 MINUTES BETWEEN ROUNDS.
Handstand Push-ups (Max strict reps for all 5 rounds)
Overtime
3 Sets
snatch push press X 3 reps
rest 90 seconds
weighted pullups x 3 reps
rest 90 seconds
Snatch Push-Press (3 Sets of 3 reps)
Weighted Pull-ups (3 Sets of 3 reps)