Nov 5th-Super Fit Bel Air novice, RX, Master partner competition!
Nov 12th- Olympic lifting mobilty and movement class at CFBA 9:30am details will be posted asap we will have one 8:30am crossfit class that day
Nov 19th- Battle of Sexes- Team competition at Titan CrossFit come cheer us on! Our gym has multiple teams participating, I would love to see the entire front row filled with CFBA athletes
Don’t forget to sign up for Biomechanics of the Olympic Lifts!
Evolution’s seminar will include:
*an Olympic Lifting Functional Movement assessment to help lifters identify physical limitations in their ability to perform the O-lifts properly,
*offer solutions to improving mobility and technique, and
*a discussion of accessory lifts that will benefit the primary lifts.
Sign up Link:
CrossFit Bel Air – WOD
Warm-up (No Measure)
Long WOD warm up- 10 minutes to be ready for WOD
-Bike or Row
-forearm to instep and baby elephant
-high knees/butt kicks/high kicks
-warm up movements in workout
30 Clean and Jerks, 135#
10 Rope Climbs, 15′
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
RX female weight 95#
We will NOT be learning new movements on most Saturdays, this is a time to come in and go HARD with movements you can do with proper form and intensity!
Athletes familiar with movements can perform 1/2 of all reps and distances with modified weigh.
Athletes unfamiliar with movements will do KB swings/ Ring Rows/ and burpees- the reps and distance will be based on athletes capacity