Thursday 9/1/16

Thursday 9/1/16

#serioustbt to before we got on the gain train to Swoletown.

Ladies & Gentlemen, put your hands together for the one and only Greg Pellerito!!

Greg is officially back to teaching Thursday nights starting TONIGHT! Greg brings a wealth of experience to our team. Not only did Greg help us build both locations, he taught for many years until he got too busy with flipping houses. But, he’s back. Greg’s background includes CFL1, CrossFit Football/Power Athlete, Gym Jones Fundamentals, 1 American Ninja Warrior application, a powerlifting meet and was a rock climbing instructor before getting started in CrossFit all those years ago. He’s the guy you want teaching you how to kip. 

Greg is also participating in the Tactical Strength Challenge and you should too! Today’s the last day to sign up and get your free TSC shirt. The price will remain the same up until the day of the competition but you’ll get no shirt and like it. Get your shirt! Sign up here

 

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
Levels 1-4
3 – 3 – 3+(AMRAP)
70 – 75 – 80%
Deadlift

Level 0
5 x 5
Double Kettlebell Sumo Deadlift

Skill

Level 4 – 5x AFAP
4 Bar Muscle-ups
4 Handstand to Forward Roll
10 Toes to Bar
15 Step-ups R/L

ALL OTHER LEVELS NOT AFAP- Break up reps into manageable sets  

Level 3
20 Bar Muscle-ups*
20 Handstand to Forward Roll
50 Toes to Bar
75 Step-ups R/L

L3 – low bar/box muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L