This week:
Gymnastics Workshop Series with Lyndzey Dare, April 13th
This workshop is designed specifically for CrossFit athletes for all around conditioning, to strengthen and master the basics of gymnastics and improve on Olympic and power lifts. The gym will be open just for us. If you are interested in adding movements like muscle ups, handstand pushups, hand walking, ring skills, pistols, etc. to your resume, these workshops will help you do it.
Where: Cobb Gymnastics Center
542 S. Fairground Street SE
Marietta, GA 30060
Time: 1:30-3:30 pm
Cost: $15 per session in advance/$20 at the door. All forms of payment are accepted. Please plan to arrive early for your first session to fill out a waiver.
Did you know: Every Thursday night at 7pm Coach Andy teaches a skills class? This week is pistols. Class is open to any member. You must register just like any class.
We are in search of a third woman for a local team competition. If you are interested, email ivy@crossfitonthesquare.com asap so we can get registered.
Warmup
Dynamic Athletic Movement
4 sets/12 minutes
5 pull-ups
10 push-ups
15 air squats
Lift
3-3-3-3-3
Front Squat
DELOAD: keep it light, with perfect form, last set no heavier than 70%
Conditioning
Tabata air squats
Core
50 Ab wheel rollouts