A big day indeed. Today is the first lunchtime class! A big "WELCOME" to all the newcomers! I am looking forward to working with the new people AND seeing some improvement in the evening class, as we will be repeating a workout from about a month ago!
Lunchtime Class: Bring: Water
A workout log book/Journal/diary etc.
Pen/Pencil
What to expect: The first half of the class will be introductions and cover what exactly CrossFit is and what its all about, what to expect and then we will move into the instruction portion where you will learn the proper form for both the squat and deadlift. This will move fast, so lets get right to business. I want to make the most of our hour together so keep the side conversations to a minumum. After we are comfortable with everyones movements we will then move into the workout. Which is:
Run 400m
then 21-15-9 Reps of:
Squat
Pushup
Deadlift
Finish with 400 meter run
If you see something that you can't do, don't worry. We can scale it down to your skill level. Today will be nice and easy, dont try to get too intense. We want you to become familiar with the movements. Today we will meet at the basketball court in front of the gym.
Evening Class:
You guys ready? Big night! We will be repeating the workout:
5 Rounds:
7 Push Press
14 Pushups
21 KB swings
Then:
Tabata Situps
Bring an attitude. I want faster times across the board! Lets get after it. I wont bring the music this time. Sarah, you got my back?
See you all in a bit!
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