New Elements Program!!!!!! and dont forget about the refferal rewards!!! – Basin CrossFit
Call Us: 432-599-1415

New Elements Program!!!!!! and dont forget about the refferal rewards!!!

23
Oct

New Elements Program!!!!!! and dont forget about the refferal rewards!!!

With the new building and all the awesome things you guys are acomplishing we’ve decided to start a required elements program. This gives me and Jeff more time to focus on you guys advancing in your fitness training instead of explaining what everything is to the newbs all class. Plus newbs will get the focus they need for proper lifting mechanics. See everyone will be happy and we’ll grow as a big sweaty/chalky family. Bobby, our newset cf-l1 trainer will be leading these classes. We will have 2 coarses a month. They are 2 weeks in length and will be held on mondays and wedensdays at 7:30pm plus participants can come to the saturday group class as well. Anyone thats been on the fence about jumping in to crossfit needs to join a elements class now, it will slowly introduce you to the high intensity workouts and teach you all the proper techniques and terminology.

Current members, refer your friends!!!! You guys know that what makes the gym so awesome is the group effot and the commradarie, so get more people in here that you like. Plus every referral you get that signs a 1-year membership we’ll give you 100$. Imagine if you signed 2 friends a month!! I would be paying you to do crossfit! think about it.

Wednesday

– front squat 1rm – 15 minutes

– Snatch – 70% x4x1 rest 30 sec

rest 60 sec

– Clean & jerk 75% -4×1 rest 30 sec

rest 60 sec

– Clean pull – 90% (of clean) x 3 x 3 rest 30 sec

rest 60 sec

– Clean deadlift – 100% (of clean) x 3 x 3  rest 30 sec

 

wod

3×5 minute amrap 5:00 break (2 groups alternating)

rd1               rd2                 rd3

200 row          200 row              200 row

dbl kb sn x 7    med ball cl x 7      ball slams x 7

pullups x 7      burpees x7            pushups x 7

 

extra work: (time permitting)

-sumo dead. 3 x 5

– ham curls x 5-7/single leg dl x 5 l/r

 

 

Leave a Reply