|Name||CrossFit On the Square|
|Address||50 Powder Springs St.|
Marietta, GA 30064
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WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …
Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!
Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95
July Happenings: Friday July 4th- 8 & 9am Classes only! Sunday July 6th- 9am Swim WOD at COM Kentfield Pool Sunday July 6th- Oly Strong moves to 10:15am on Sundays Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays! Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome! July 21st- Clarke Holland attends and dominates the CrossFit Games 2014
We're officially announcing our High Performance Lifting Seminar with 2x Junior National Champion Phillip Wilhelm! EVENT OVERVIEW: Phillip Wilhelm (USAW High Performance Athlete) will be taking CrossFit athletes through a two day technique and development training camp that will give each athlete enough time to work on the basics while progressively advancing to more complex movements. This two day training camp covers the snatch and clean and jerk. Each day will start with a progressive introduction of lifts and overview of essentials. There will be mobility exercises and stretching before coaches coaching movements and exercises. Athletes should expect to be working with light low volume reps. This will enable athletes to focus extensively on motor pattern work and refinement of the bar path. Spots are limited, so if you would like to be apart of this epic weekend you can register and pay one of three ways: 1. http://hplifting.dov3webs.com/events/2014/08/crossfit-sandpoint-seminar/ 2. Put your name on the list next to the whiteboard in the gym 3. Email or call me to set up payment option. (kenny@crossfitsandpoint(dot)com) Early Registration (before July 21st at 9:00pm) is $195 Late Registration (after July 21st at 9:01pm) is $250 If you aren't already sold, here are some things to consider: - This is an insanely inexpensive seminar. I generally expect to pay at least $400-$500 for two days (and have paid a heck of a lot more). This one breaks down to be about $20 an hour with one of the top weightlifters in the United States. And, super bonus, you don't even have to travel. - On average, our normal classes spend roughly 20-30 minutes a day, two days a week working on the Snatch and/or Clean & Jerk. In other words, we only spend a total of an hour a week working on extremely technical lifts that take a lifetime to master. These 8-10 dedicated hours will improve your technique by leaps and bounds. - This is for athletes of all levels. Don't be intimidated if you feel like you're a beginner. You won't be holding anyone up. In fact, you probably stand to benefit the most of anyone. - It's not often that a coach/lifter of this caliber comes through the Inland Northwest, let alone Sandpoint. Take advantage. - This is open to the public, and spots are limited, so sign up fast. If you have any questions, don't hesitate to ask.