North Shore CrossFit

Stop by to learn some fun parkour moves! We will be going heavy on vaults and learning how to safely roll out from height. Git some!

Warmup: basic tumbling
Skill: vaults, wall run
WOD: 3 stations – one leg, one handstand, and one obstacle course, = awesome mini AMRAPs!
C’ you there!

Today’s WOD:

- 5×3 Back Squat

7 Minute AMRAP
- 5 Power Snatches
- 15 Push-ups
- 30 Double Unders

Tabata Sit-ups

Good Times!

Today’s WOD Sponsor is Scott Berger Landscape Design.  Get your yard spruced up this spring!

Today’s WOD:

Skill: Front Rolls/Cartwheels

5 Rounds 1 Minute Each Station
- Box Jumps (24/20)
- Push Press (75/55)
- Kettle Bell Swings (53/35)
Score is total reps)

Good Times!

Today’s WOD Sponsor is Scott Berger Landscape Design.  Get your yard spruced up this spring!

We will be working on our Clean & Jerk tonight.  Here is the workload

• 5×5 pop and drops
• 5×3 split presses
• 3×2 behind the neck split jerks

What is this class for anyway?  This is a way to work on improving your lifting on a regular basis without making any commitment to a specific program.  We alternate weeks with snatch and Clean & Jerk work.  It is not like the level 1 class.  There is more weight being moved.  You will progressively get stronger and more efficient with your lifts.  This class is also open to non members visiting from other CrossFit facilities for a $20 drop in fee.  See everyone tonight.

On a different note, we have a competitive lifting cycle starting this week.  We have a large amount of members jumping into this cycle.  This is a specific program and will take some dedication and some listening ears.  We have 2x,3x and 4x per week programs going on.  If you are going to continue CrossFitting which I highly recommend, you are on the 2x per week program.  It starts on Saturday at 10am.  You will get your program handed to you and you will get some lifting.  The 2 days are Saturday mornings and Monday’s 4:30-7pm.  Some special arrangements will be made and we are looking to add a Monday morning time slot if needed.

Happy Lifting!

Today’s WOD:

- 1 Mile Time Trial

Followed by:
3 Rounds
– 10 Push-ups
– 20 Sit-ups
– 30 Squats
(Post mile time and total WOD time to commments)

Good Times!

Today’s WOD Sponsor is Scott Berger Landscape Design.  Get your yard spruced up this spring!