For those of you who missed the announcements, starting today, we’re replacing some regular CrossFit classes with a new option: CrossFit Cardio.
This class will focus on developing aerobic capacity through high intensity functional movements. Translation: simple, fun workouts that will make you sweat.
Don’t worry, this class is still CrossFit, it’s just a slightly different flavor of CrossFit. We’ll be focusing more on the basics, such as sit-ups, push-ups, kettlebell swings, running, and less on the complicated strength and power movements such as snatches, cleans, and heavy squats. The class will start off with a group warm-up, then you’ll spend several minutes practicing and perfecting the movements for the workout. Workouts will last between 10 and 35 minutes. The coach will lead a group mobility session at the end of class.
Also, this class will function as another way to join the CrossFit program. Usually, you have to do the Foundations series, but for people who want to jump right in, they can attend this class at the regular monthly rates. After attending 20 classes over at least two months, they are free to join any regular CrossFit class. Go tell your friends, this is a great way to get started on the road to fitness without having to fork over $300 for the Foundations course.
CrossFit Cardio classes take place Monday, Wednesday, and Friday at 9:00 AM and 3:00 PM, and Tuesday and Thursday at 6:15 AM and 6:30 PM.
Try it out and let me know what you think!
Workout for May 13, 2013:
A) 5 Minutes lower Back mobility
B ) Warm up: Front Squats 5 reps @85%, 2 reps @90%
C) Front Squats 1-1 @100%
D) 6 min EMOM: 3 Handstand push ups / 8 hollow rocks
E) Row 500m - 500m - 500m - 500m. 15-min cap.
4 Rounds for time: run 200m / 30 squats / 15 kettlebell swings. 16-minute cut-off.