Announcements

6 Spots Left!

Ultimate Frisbee Day

Saturday – 9:45AM @ River Oaks Elementary

Throwing Clinic starts at 9:45 & game starts at 10:30. Then join us for brunch at Canyon Creek afterwards.
https://www.canyoncreekcafe.com/
Thank you Matt & Mimi for doing this!

Saturday Class Schedule:
8:00AM – 8:45AM CrossFit/QuickFit
8:45AM – 9:30AM CrossFit/QuickFit
9:30AM – 11:00AM – Open Gym

No Yoga, come out to Frisbee and learn a new sport!

Power Hour Registration is Open

Claim your time slot for our 2018 Winter event (February 3rd)

http://trinitycompetitions.com/powerhour/

QuickFit

For time
75/50 Heavy Jump Rope
Run 600m
20 V-Ups
200m D-Ball Carry in front of body, doesn’t have to unbroken
20 V-Ups
Run 600m
75/50 Heavy Jump Rope

CrossFit

Cycle 3 – Week 1 – Day 3

Warmup

3 Rounds
8 Box Step ups w/ Dumbbells
8 Strict Dumbbell Shoulder Press
8 Overhead Squat w/ empty bar

Strength

EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM

Focus on moving smoothly around the barbell on the snatch work, only increase weight if technique is good. You can build throughout sets. Since fatigue will accumulate through the 10 minutes, I recommend possibly increasing after minute 4, and then possibly again after minute 7. That allows you develop consistency at each weight rather than increasing continuously.

WOD

5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thrusters 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups

Competitor Extra

10 Rounds

Parallette L-Sit Hold
:10 on
:20 off