Monday, Jan 25th

Breaking News:
Crossfit-HR will be offering Kids and Teen Classes again starting February 1! Kids and teens between the ages of 7 – 17 who are looking for a fun, challenging, strength & conditioning program need to take a look at Crossfit-HR. All workouts are scaled to fit the capabilities of the athlete. All are welcome! Class size is limited.
Please contact Jim and Dianne Koske to secure a spot. Contact info below.

CrossFit-Kids (ages 7 – 11) Classes Tuesday and Thursday 3:45 – 4:15

CrossFit-Teens (ages 12 – 17) Classes Monday, Wednesday and Friday 3:45 – 4:45

Cost for Classes on Automatic Billing/Direct Debit
$60/month for 8 Crossfit-Kids Classes Tuesday, Thursday 3:45 – 4:15*
$90/month for 12 Crossfit-Teens Classes Monday, Wednesday, Friday 3:45 – 4:45*
*Discounted rates for family membership and multiple child membership

To secure a spot or if you have any questions please contact:

Jim and Dianne Koske
CFHRKids@live.com or (757) 593-6373

THE GHD GANG: 5 AMers (and certified GHD fanatics) Gabi, Amy and Sandi prepare for their GHD death match with Dave D. Rumor has it that Payper View will air it.

Weekly Warmup:

3 new elements added to DJM.
Please watch the video below.
1: Low Straddle Shift
2. High Back and Hip Flexor Rollout
3. Low Elbow Lunge
2 rounds:
10 x second cumulative L-sit
10 x Empty Bar OVHD squats (4 seconds down, 2 second pause at bottom, explode up)
5 x 3-position Muscle Snatch (watch linked video)
Then WARMUP THE SPECIFIC MOVEMENTS OF THE DAY’S WOD THOROUGHLY. IF IT IS A LIFTING DAY, THEN TAKE TIME WARMING UP TO YOUR FIRST PERCENTAGE. START WITH EMPTY BAR AND BUILD UP…DON’T HOP RIGHT INTO THE WOD.

CrossFit WOD:
5 x Power Snatch @ 55% 1 RM
5 x Power Snatch @ 65% 1 RM
5 x Power Snatch @ 75% 1 RM
5 x Power Snatch @ 80% 1 RM
5 x Power Snatch @ 85% 1 RM
rest, then conditioning as follows:
3 sets of 50 hip extensions (rest as required between sets)
5 sets of 30 double unders (rest 45 seconds between sets)
CrossFit TAKEOFF WOD:
7 Minute AMRAP:
20 Mountain Climbers
7 Swings
LIVE STRONG!!

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