Ok all you amazing athletes looking to get more efficient with endurance. Starting next week I will be holding 2 endurance classes a week.
Tuesdays at 5 am.
Wednesdays at 8 am.
If we don’t consistently have 4+ people at these classes I will cancel them. Because I like sleep:) these classes will just be going through the summer, due to them mainly being outside.
We will be working on speed drills, running technique, rowing technique, double under technique, and cardiovascular endurance. That doesn’t mean a 5k everyday. Or a long ass WOD.
Each day will look different, but they will be more focused on short bursts of energy.
There was not much interest in evening classes. If that changes please reach out to me and Ryan and I will set something up.
Now let me stand on my soap box. Crossfit GSL is one of the best facilities around. I truly believe this. We are a beautiful facility, with some of the most knowledgable and eager trainers. Not only that, but at NO EXTRA CHARGE we provide you with all of the extra things that you are constantly expressing you would love to work on.
Monday night comp class with Coach Z. Anyone who wants to get faster, stronger, mentally tougher, and work on team work should be here.
Tuesday morning endurance. All of you need this, let’s be real. Even Ryan.
Tuesday night Olympic lifting. Let me repeat my last sentence… All of you need this, let’s be real! Even the technician himself needs help sometimes.
Wednesday morning yoga. Really guys?! Show up if you don’t love injuries.
Wednesday morning endurance.
Thursday all day mobility. All of you folks that listen to your bodies and rest on this day… GOOD JOB! But you can still come in and do 30 mins of mobility with The Boss. Because I know that lacrosse ball at home collects dust.
Saturday morning yoga and open gym to work specifically with a coach on something you need help with.
Sunday open gym with coach Matt. The most patient coach we have. Here to help all of us get better and work the things we need to work on the most.
There I’m done. Just show up and use what we offer. Because we are awesome:)
Wednesday April 30th
Don’t forget about 7 am yoga!!!
Establish 3RM front squat
I think you can guess 🙂
50 front squats at 60% (from the ground)
*everytime you drop the bar, you must do a 100 m sprint.
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Guess what May is??? GSLs 2 YEAR ANNIVERSARY!!!!
In honor of that, there is a lot going on in May!
First thing is: sign up a friend or family member, get a month free! (Get a friend to sign up for 3 months, and your next month is on us)
Second thing: Business Man Fran Competition! Yep, you read it right. Friday May 9th, we will be holding a competition at GSL. dress in your business best, and do Fran. $15 a person. Winners get cash and a t shirt. (Check your fb for an invite this evening).
Third awesome thing: GSL 2 year BBQ on Saturday May 10th. (Invite to come). Let’s have fun this month. It’s an honor to be able to do what we love with the people we love each day!
This Thursday, Lil Beasts starts back up again! 5 pm every Thursday evening. Because summer vacation is starting up, we aren’t doing 8 week sessions. The classes are open at anytime. If you can’t make it one week, no big deal. The cost is 10 visits for 100. Let me know if you have any questions.
On the same subject, starting in June we will be holding a 10 am Lil Beasts class once a week as well.
Same rules apply as last time. No crossfitters in the gym trying to work out during this hour. It’s much too distracting. Thanks!
Tuesday April 29th
Establish 1 RM hang power clean
50 power cleans at 60% hang power clean
*everytime you rest, complete 10 Russian KBS 70/53
Yes, this is the pattern of the week! 🙂
Monday April 28th
HAPPY BIRTHDAY YESTERDAY MISTY!!!!
7 front squats straight into 13 back squats at 60% front squat max
50 strict press 95/65
Every time you have to rest, complete 15 sit-ups
Don’t forget. This Saturday we are holding a fundraiser called “United for Hope”. All of the money collected will be helping to build a school in Uganda. The fundraiser WOD will be from 9-11 am. Anything you can donate will help. Come in for a great WOD, while supporting a cause! Contact Coach Matt with questions.
We will be holding 8 am yoga before as usual.