3/30/2012

There will be some scheduling changes starting NEXT WEEK April 2nd, 2012 and the start of our new ON-RAMP PROGRAM. This Program consists of 12 classes (3 a week) that are designed to introduce athletes to the main movements and principles of CrossFit. Completion of The On-Ramp Program will be a REQUIREMENT in order to participate in our Level One WOD Classes. If you are already a CFSG Member, you have been in the Level One WOD Classes that we have been offering. So just continue to sign up for the WOD Classes and come in!! The ON-RAMP Classes are for new members only. This Program will run every month and have up to 10 new “recruits.” We know this will BENEFIT all current and future members!

We are very thankful to Forrest Vickery and Sean Woodland for their hard work in developing this program!! We are grateful to be around such good people here at CFSG and I hope their day jobs did not suffer too much :).

This new Schedule will be as follows:

On-Ramp Program Classes:

Monday (Class 1), Wednesday (Class 2)  and Thursday (Class 3) at 6:30 P.M.

Tuesday (Class 1), Thursday (Class 2) and Friday (Class 3) at 6:30 A.M

Sun there will be a Make-Up Class (for any class missed) during Open Gym and 10:00 A.M

Morning and Night classes cover the same material and will give you the flexibility to attend.

Level One WOD Classes:

Mon-Fri:

5:30, 9:00 and 10:00 A.M.

4:30, 5:30 and 6:30 P.M

Sat:

9:00 and 10:00 A.M

Sun:

9:00 A.M

Open Gym

Sun:

10:00 A.M

WOD

STRENGTH:

1X20 Back Squat

Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

-then-

3 rounds for working time of:

20 Push Press 95/65#
20 HR Pushups
20 Pullups

*Rest 2 minutes after each round.