It’s a trap!

New You Challenge: We are so excited to announce that the New You 6-Week Challenge is full!!! You’ll start seeing these Ladies around the gym next week. As a reminder, they will have their own classes they attend. Regular members are not permitted to take these classes and NYC members cannot take your classes. However, don’t be strangers! Please help them feel welcome and be supportive. For the overwhelming majority, this is the first time in a long time they’ve done anything like this. Be excited that they’ve taken this most important step!!

Saturdays are for competing: This Saturday we will hold one class and one class only at the gym at 8:30 am. We want to encourage and maximize the support for our members and coaches (Amelia, Trent, Bethany, Mark, Renata and Cope) competing at CrossFit III. If you normally come to 9:30 am on Saturdays…now you can use that time to watch the effort they’ve been putting in pay off. 

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift

Levels 2-4
5 sets
5 Push Press (75%)
30 seconds max reps Pull-ups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds

Levels 3/4
60 sec Double Unders
60 sec rest

Levels 0-2
60 sec Single Unders
60 sec rest