Update: We gonna split classes sometimes (most Tuesdays and Thursdays) in order to meet our Athletes goals.

We do have Athletes that train for CrossFit as a Sport. On the other hand we do have athletes who use CrossFit as an inclusive Strength and Conditioning Programm to improve their Fitness. Whatever your Goals are you may choose your Wod at somedays from now on.

We call the Wods: Competition and Fitness. We do change intensity and skill Level for the Fitness class not CrossFits DNA. The method and philosophy remains the same: improve workcapacity across broad times and modal domains through constantly varied, functional movements performed at high intensity. In one word CrossFit. HC Andi

Trainer Warmup 15 Min.

Skill: (20 Min.)

1a: 5×5 Benchpress @ 80%1RM

1b: 5×10 Bent over KB ROW 24/16kg scale as needed

This is performed as a Superset, do 1a and immediately 1b then Rest 2 Min.

then

Competition:

Every 2 Minutes for 14 Minutes

7 Box Jumps Step Downs 24″/20″

7 Hang Squat Cleans 60/40 scale as needed

7 Toes 2 Bar

Score: Rounds complete, If you fail 1 Round finish it and rest the next Round, then jump back in as rxd. No Drops!

Fitness:

Every 2 Minutes for 14 Minutes

7 Box Jumps Step Downs 24″/20″

7 Hang Power Cleans 40/20 scale as needed

7 Leg Raises (Knees must break parallel of hips)

Score: Rounds complete, If you fail 1 Round finish it and rest the next Round, then jump back in.