Happy New Year! Come join the CFU crew from 9am – 1pm with Coach K. Classes at 9am and 10am, Open Gym from 9-1.
Ring Dip practice
2-3 reps of a Dip progression
12 SDLHP (95/65)
Athlete Carlson Gracie once said “If you want to be a lion, you must train with the lions.”
CrossFit Uncompromised is a community that prides itself on the environment and camaraderie built upon years of sharing blood, sweat, PRs and tears. Just like any family, we’re never too shy to turn on a little bit of healthy competition…and we have an exciting announcement!
Join us every Friday night at 6PM with Coach K for our new Competition Class!
The class is designed for athletes at any level – yes, ANY level – who want to expand their athletic knowledge while incorporating skills and drills transform into a more efficient and relentless athlete on the competition floor. Athletes will be educated on quality movement patterns and points of performance, receive one-on-one movement analysis, and benefit from strategies to achieve high performance in both the class and the competition floor.
During the CrossFit Open season, the context of the course will be specific to the weekly release of the annual fitness tests. What better way to get into practice than using the local affiliate LANCO GAMES as preparation!
Here’s a sneak peek at week one’s content!
WEEK ONE: BARBELL CYCLING: SNATCH
As the season evolves, so will we. Additional course content includes specialty gymnastic skills, lactic threshold training, odd object training, Ragnar prep, and more.
We hope to see you there! Drop in’s welcome and encouraged! Send us a message for more details at firstname.lastname@example.org.
5×2 Tempo Squat Snatch
*5-count to power pos., 3-count in catch
7 Power Snatch (75/55)
7 OHS (75/55)
7 Bar-facing Burpees
Every 1:30 for 12 mins (8 sets)
1 Hang Power Snatch + 1 Squat Snatch
*start light and build to a challenging
yet technically proficient weight, may drop
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Max Snatch at (210/120)
*split all reps any way