CrossFit 101
When: This Sunday, May 18th, 1-3PM
Where: CFSQ
Cost: Free
Who: Every CFSQ member that has been training for 3+ months is required to attend CrossFit 101.
Register on the Workshops tab.

This workshop will cover general topics like rules & etiquette, programming, recovery, and training logs. We will also cover specific items like registering for class, CF acronyms, reading the whiteboard, etc. and finish with a Q&A. You will also be introduced to the Level System that we will be instituting very soon. In order to begin testing, you must have attended CF101.

Did you know we have over 30 people in and friends of the gym participating in the Whole Life Challenge? People are already reporting weight loss, feeling and looking better. We’ve all been connecting on the WLC website giving support, tips, and advice to a new found group of friends.

Your LIFESTYLE PRACTICE for Week 2 of the Whole Life Challenge is to drink 1/2 oz. of water for every pound of your body weight, up to 100 oz.

What does this mean? Every day of week 2, starting on Saturday, May 10 and ending Friday, May 16, you will earn lifestyle points for drinking your prescribed amount of water as described below.

• Divide your body’s weight in pounds half and drink that number of ounces every day in water. If 1/2 your body weight exceeds 100 pounds, your maximum required is 100 oz.

You may count water, coconut water, or herbal tea as a part of your goal for this challenge. Coffee does not count towards your goal in this challenge. I know, I know – I love my coffee too.

“Water is life’s mater and matrix, mother and medium. There is no life without water.” Albert Szent-Györgyi

Warmup
15 Minutes
Krav Movement
Partner Calisthenics

Lift
10 Minutes E2MOM (5 sets total)
2x through the following complex:
Power Clean
Hang Squat Clean
Front Squat

All 5 sets at the same weight. Challenging but doable. No missed reps.

Skill
20 Minutes
Front kick to groin
Round kick
Kick shield drills