Who is interested in a competition class? We are going to run 3 one month cycles of competition classes. This class will be lead by Coach Joey and assisted by Coach Ron. For those that don't know Coach Joey that well, he was a lifelong soccer player, he played at the University of Washington and even played semi-pro soccer. He has also competed at NW Regionals 2 years and many local competitions. He has a wealth of knowledge and is excited to bring it to you.
Starting the 1st Sunday in September, we will be offering a 4 week cycle Competitors class. The class will take place every Sunday in the month of September and will be 2-3 hours long. The class will consist of a combination of 2-3 metcons, extra strength work, and work with rope climbs, sled pulls & pushes, the airdynes, ghd, and dumbbells to name a few. The sessions will be work, instruction and strategy. The cost for the 4 week cycle is $40.00
Participation in the class will have minimum work requirements. If you do not meet the minimum requirements, then you must simultaneously be participating in an extra work / strength program. If you are unsure whether you meet the minimum requirements, contact Erin, Ron or Joey about attendance.
*The minimum requirement of movements and weights you should be able to perform in a WOD:
20/14 lbs wallball throws to 10 feet for men and 9 feet for women.
95/65 lbs push press
55/35 lbs kettlbell swings
225/155 lbs deadlift
95/65 lbs overhead squat
135/95 lbs front squat
115/75 lbs snatch
135/95 lbs clean
Unassisted pull ups
*There are different weight requirements for Masters. If you are a Master and you are interested in this class, please contact Erin or Ron.
If this 4 week cycle tests well, we will repeat the cycle in November and then again in January (just in time for the Open. . . .YAY!)
IF you have any questions feel free to forward them to email@example.com or firstname.lastname@example.org
2 Strict Shoulder Press, 2 Push Press and 2 Push Jerks without putting the bar down
20 minute amrap
20 wall balls (20/14)
10 Toes to Bar