Announcements
———— Feeding Hopes Fundraiser ————
We are holding a fundraiser event for children in Venezuela, on Saturday 3/30. No CF classes that day. We will host Bootcamp and Zumba for donation. Please bring cash, baby food, diapers, wipes, children medicine, etc. More details will follow on social media.
Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
1: WL – Half Thacker – Clean (No Measure)
10 Sec. in squatting quad. w/ clean grip
Then, Muscle clean
10 Sec. front rack hold
10 Sec. front squat hold
2: WL- Clean and Jerk/ Thruster Progression (No Measure)
3 Strict Press
3 Push Press
3 Push Jerks
3 Front Squats
3 Behind The Neck Press
3 Overhead squat
Weightlifting
1: Front Squat (5-5-5-5-5-5-5-5)
Take 15 min, to work up to a moderate 5RM front squat
2: Push Press (4-4-4-4-4-4-4-4)
Take 15 min, to work up to a moderate 4RM front squat
3: Thruster (3-3-3-3-3-3-3-3)
Take 15 min, to work up to a moderate 3RM front squat
