Okay guys I’ve finally got the programming schedule finalized. For now at least I am going to have two separate divisions in our programming. The first being “CrossFit” training which will include a WOD as well as strength training (Squat, deadlift and Pressing) and skill training (Pullups, Handstands, double unders, etc). The second option we will be offering is our “bootcamp” style crossfit, this will include a WOD and Skill work; this will be more geared toward those who are nervous to do olympic lifting or really anything with a barbell. It may seem a little “un-hardcore” but I would much rather have people get in and learn to move well and eventually get to doing barbell work than do nothing at all. Eventually, I would like to add a competitor class but we will get to that when the demand is there! 

For the CrossFit class schedule we will be doing the following split for strength training/skill: 

Mon- Squats

Tue- Push Press and or HSPU

Wed- Deadlifts and or double-unders

Thur– Squats and or ring dips

Fri- Clean and Snatch work. 

If anyone has questions feel free to ask! 

Strength – 

Deadlift: 1×10, 1×8, 1×6, 1×4, 1×2  work from 65% up to 85% 

Conditioning – 

5 push press 135/95

10 pullups

15 box jumps 24/20″

4 rounds for time

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