5 Rounds
12 x 155 lb Deadlift
9 x 155 lb Front Squat
6 x 155lb 6 High Pulls
Introducing CrossFit Foundation Classes starting this Tuesday at 6:30pm. When we first opened, almost everyone was new so we spent a lot of time covering the basic movements in class. Now that most members have advanced past the beginner stage, we will not be covering basic movements in as much depth during class. Instead we will use this time to work on agility, coordination, warm ups, complex movements, etc.
To teach the basic movements of CrossFit to new and existing members, we will begin offering three Foundation Classes. The classes will introduce and develop the basic elements of CrossFit. Basic competency in all movements will be taught: correct form, proper technique, full range of motion and consistency. You will need to attend the Foundation Classes so you will know what is going on in the workouts. No, you don’t have to attend all three foundation classes before joining the regular classes. However, your workouts will most likely need to be scaled down until you attend the classes and learn the movements. The goal would be to attend all three foundation classes within the first month of joining.
Foundation Classes will be held on the first three Tuesdays of the month at 6:30pm. Foundations 1 will be covered the 1st Tuesday, Foundations 2 the 2nd Tuesday and Foundations 3 the 3rd Tuesday. We understand not everyone’s schedule will work with these times. If this is the case, we will go through Foundations with you at a time convenient for you – please contact one of the trainers to set up a time. The classes will last one hour including a WOD. The classes do not necessarily build on each other so you can start with any class. Attend as many times as you would like to perfect the movements. What is the cost? The typical cost of foundation classes at other CrossFit gyms ranges between $200-$600. At CrossFit Alexandria, it is included in your $50 initial sign up fee. The Foundation Classes are vital to your development as a CrossFit athlete.
Virtuosity: def. doing the common uncommonly well
