May 31st, 2009
By Mike Minium
Effective June 1, the 7am Fundamentals class will no longer be offered.
That being said, we’re starting a Fundamentals class June 1 that will run from 6pm to 7pm every Monday, Wednesday, and Friday.
The purpose of the Fundamentals class is to expand on the foundational movements you learned in your intro sessions. In each session, we will cover one key CrossFit movement, with a big emphasis on technique development and refinement. The session will finish with a workout that often incorporates the foundational movement covered in that same session. In addition to teaching you our foundational movements, we’ll give you progressions for developing key bodyweight movements such as pull-ups, push-ups, and ring dips.
Each session will involve a warm-up, a skill development module, a workout, and a cool-down.
We highly recommend the Fundamentals class for everyone new to the program and fresh out of their intro sessions. This will be a great on-ramp to the standard CF group classes.
The Fundamentals class will be run concurrently with the usual 6pm CF group class (we now have a space that will allow for two classes to be run at once).
Tomorrow’s Nasty Nine WOD:
Squat Clean 3-3-3-3-3 Reps
In this workout, you basically have five opportunities to find your 3-rep max in the squat clean (5 work sets of 3 reps).
You can drop the bar and reset, but rest time between reps must be minimal. Basically, once the bar comes to rest, you need to re-grip and go.