Workout: “Team Linda”
Teams of 3:
Take Average Bodyweight between all 3 or a scalable weight for all
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: 1 1/2 body weight
Bench press: body weight
Squat Clean: 3/4 body weight
Workout: Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95,65)
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Push Jerk
Note: The bar cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
SWAG Gymnastics will be hosting an amazing Halloween party for kids of all ages. There will be games, candy, and raffle baskets for everyone to have a chance to play or win. More importantly a brand new 24,000 square foot gymnastics facility to jump around and play in. Also available are multiple inflatables and our brand new 20 foot rock wall.
Workout: Complete as many rounds and reps as possible in 10 minutes of:
1 Hang Power Clean (115,75)
1 Front Squat (115,75)
1 Push Jerk (115,75)
*Note: The athlete must perform 5 Burpees any time the weight settles on the ground.
Accessory: Group mobility
Gymnastics is a cornerstone of CrossFit, along with weightlifting and monostructural metabolic-conditioning movements. It is an essential element in the Theoretical Hierarchy of Development of an athlete, the CrossFit “pyramid.”
When you participate in our Weightlifting Program you are also getting a dose of gymnastics! A double whammy! There many skill transfer exercises in gymnastics that can help you become a better weightlifter.
Join us for big weights and fun gymnasty movements on Tuesday at 4pm and Thursday at 7pm.
(please see the Front Desk for membership eligibility)