CrossFit Weekly Programming Preview : 11/5/18 – 11/11/18

Welcome to member appreciation week everyone! Enjoy an unlimited number of classes this week, try new programs, try new class times, and have fun. If you are not used to more than 2 or 3 workouts in a week, then we encourage you to scale back intensity in some of your classes or consider adding in more yoga classes so you avoid being so sore you cannot visit us next week. If you have questions, ask your coaches and teachers and they will gladly guide you in the right direction.

Monday:
happy benchmark Monday! We are revisiting the 922 Capitol workout this week, named for our beloved space and full of KB movements, gymnastics, and some biking and rowing sprinkled throughout.

Tuesday:
after a long chipper on Monday, we will be working through some strength work to start our day with some basic olympic lifting. If you do not have a lot of experience with the olympic lifts, stay light and use today to get more practice. Our workout will be a fast DB version of the hero workout DT with a partner.

Wednesday:
our day will start off with a good amount of movement prep for the day’s workout. We will focus on opening the thoracic spine, prepping the wrists, and activating the glutes. Our workout was a recent WOD on CrossFit.com featuring all sorts of inverted activities and tons of air squats. Today will be a day full of scaling for most athletes so join us to learn how to scale these challenging movements for the level you are currently at.

Thursday:
starting our day off with a lovely skill EMOM to begin the day. We will have the opportunity to work on a challenging and fun movement along with core and posterior chain activation drills. Our workout will be an alternating EMOM as well with a little bit in rest making for a fun interval challenge where your lowest rounds will be scored.

Friday:
getting back to the barbell to close out our week with a crowd favorite lift. We will close the work week out with a fun triplet of gymnastics movements.

Saturday:
closing out member appreciation week with community day! We encourage and invite you to bring a friend, family member, coworker etc to sweat with you. Our workout will be a partner venture where you will have to work together by syncing up and alternating on movements.

Have a fun and fit week!