More Barbell!!!

Starting Monday, May 15th, we will be having 707 Barbell Club every Monday – Thursday @ 7:00pm!

Yes, that is four glorious days in a row of heavy lifting and technique work!

Every Monday & Wednesday, we will still have 7:00pm CrossFit Class.  Barbell will be on the far side of the gym, so both classes will be going on at the same time.

For those of you who have not yet taken advantage of this class, we encourage you to check it out and get some coaching on your lifting technique. It is part of your membership, and a wonderful opportunity to focus on Olympic lifting and strength sets. ALL LEVELS can attend Barbell Club – From our newbies to our elite, Coach Keith can scale and modify appropriately, and help with drills and skill sets to work on.

And, Coach Johnita works every Sunday @ 10:00am in our Women’s Only Barbella Club, which is also open to all levels.

If you have any friends or family interested in just our Barbell Club, we do have a Barbell Only Membership! Contact Coach Kara for further details at kara@crossfit707.com.

Happy Lifting!!!

 

 

 

 

 

 

WOD for TUESDAY 050917:

Warm Up / Prep for SWOD

3 ROUNDS

20 Jumping Jacks

5 R-leg & 5 L-leg Straight Leg Swings

5 PVC Good Mornings

5 Primals with Push up

5 Deadlifts @ 40% / 50% / 60%

 

SWOD

5 ROUNDS

Every 2:00, complete…

1 Deadlift @ 85-90%

6 unbroken Push Ups @ your hardest level

 

Then…

WOD

4 RFT

200m Run

9 Shoulder-to-OH @ 30% of DL

15 Box Jumps

21 Deadlifts @ 30% of DL (same #)

 

 

 

 

PROJECT 707

5 RFT

5 HSPU’s / Pike PU / DB Strict Press

5 Hang Power Cleans @ 65-70%

5 Front Squats @ same #

5 Burpee Lateral Jumps over barbell