Monday, October 8 2018

 Ronnie!

Ronnie!

Columbus Day Schedule:
8:30, 9:30 and 12 PM classes only!

Olympic Lifting Program with Coach Eddie!
Details Below

Bring A Friend Day
Wednesday!
Bring a friend, or a few of them, to any class!
No RSVP needed but show up a few minutes early to fill out a waiver form.

Colombus' Kayak
Teams of 3
Max Reps during each time interval

Minute 0-5: Deadlifts
Every 30 reps, add weight
(185/125, 225/155, 275/185, no higher)

Minute 5-10: Calorie Ski Erg

Minute 10-12: Rest

Minute 12-17: Dumbbell Push Presses (50/35 lbs)

Minute 17-22: Calorie Bike

5 Week Olympic Lifting Program

Every Saturday from October 20- November 17
11:30am-12:30pm at CrossFit City Line

Guys, I have great news. Starting next month, i’ll be leading 12 awesome athletes through a weightlifting class for 5 weeks. We’re going to focus on technique, which includes learning new drills, and working on mobility. We’re also going to be lifting, and get much more confident with our Clean and Jerk and Snatch lifts, and hopefully crush some PR’s. Who’s ready?

Classes include:

  • Supplemental strength work for athletes to perform throughout the length of the course, which can be done in addition to their regular CrossFit programming

  • Mobility drills specific to the major Olympic lifts

  • Individualized coaching for each athlete during Oly class times

  • Opportunity to test, and re-test the Clean and Jerk, and the Snatch

  • Accessory pieces to be performed throughout the week in preparation for the following class

Athletes should have at least 1 year of CrossFit experience, and attend class regularly(3 classes/week minimum). Must be comfortable with, and able to perform, the Clean and Jerk and Snatch. Must be able to commit for duration of course (5 consecutive Saturday classes), as classes will not be rescheduled/made up. All spots will be filled on a first-come, first-serve basis. The cost for the program is $89. Due to the limited amount of class participants, no refunds will be given.