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
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
Metcon (AMRAP – Rounds)
20 minute time cap
Groups of 2-5 athletes as a rotation
Rotate movements only as slowest person finishes their movement.
-Deadlift 165/105 scale up or down as needed
-Handstand hold or wall climb style hold (try to for duration of your teams movements)
-Lateral jumps (height and style will be assigned by coach)
-mystery movement (nothing crazy just different)
-Assault Bike Calories
score= 55 for finished with time in comment
or full rounds completed