NOTE*: The 6pm Class tonight will be split into two groups.
1) Fundamentals Class – Coach Peter will be working on two distinct functional movements. There will not be a WOD but instead will be focused solely on technique and form. We highly recommend those newer to CFNT to please join and for those veterans to come and refine their technique.
TODAY’s Movements: 1. Back Squat & 2. Overhead Squat
2) Beginner’s/Introduction Class (FREE CLASS for beginners)- For anyone who wants to try CrossFit and be introduced to the methodologies of CrossFit. This class is designed for those who are beginning or interested in learning more about CrossFit and CrossFit NapTown. This will be a less intimidating structure of a class that will include the following:
Fill out Waivers.
What is CrossFit?
Teaching skills essential to CrossFit such as the Air Squat, Push Up, Sit Up, Pull Up (Ring Rows), Rowing.
Refining technique to prevent injury.
Teaching the structures of CrossFit WODs.
WOD (workout of the day)
If you have questions please email Coach Jared… jared@crossfitnaptown.com. For those interested in CrossFit NapTown we will now be directing you to the 6pm class on Thursday evenings. If you can not make this time for your first Introduction Class please email info@crossfitnaptown.com or jared@crossfitnaptown.com.
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*Starting times may vary. This is just my logical guess at this time.*
We will be limiting each heat to 8 athletes. Four females and four males per heat as we only have 4 box jumps of each size. If you would like to request a specific time for 12.3 please email me (I will try to be as accommodating as possible). Also, if you don’t care what time and are going to be competing please send me an email. How’s this… just send an email me and let me know you are in or out for Saturday.
Per usual, if you cannot make the Saturday competitive heats be sure to email Coach Peter or myself to set up a specific time to make up WOD 12.3.
Coach Jared – jared@crossfitnaptown.com
Coach Peter – peter@crossfitnaptown.com
NOTE: I am not a mind reader and unfortunately don’t have a Date Planner for every member. So please, please let me know if you plan on competing this Saturday so the heats can be set prior by Friday.
Workout 12 . 3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar
Additional Notes
Please be sure to watch the entire workout instruction video for full details.
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Equipment
To complete this workout you will need:
A box that is the appropriate height for your division
A barbell that is loaded to the appropriate weight for your division
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