Tuesday 3-14-17

Weather update: 9:30AM class will be our last class on Tuesday due to the weather.  We are hoping to run a full schedule Wednesday, but will keep you updated.

Box News
We’re thrilled to be bringing 3 ‘Gymnastics in CrossFit’ workshops to SciCoh!
March 19: Handstands
April 2: Bar/Rig Work
April 30: Ring Work

GYMNASTICS WORKSHOPS

Open to members and non-members.

Whether you are still trying to get your first handstand push up or you are a muscle up ninja, you will benefit from this program. Charley’s clinics will help you reinforce correct technique so you can gain efficiency of movement and get the most out of the strength you have, which translates to higher volume while reducing the risk of injury over time.

Charley will cover the fundamentals of each movement, demo, work through progression exercises, individual work, and don’t worry — there will be a gymnastics WOD each workshop as well!

DATES

MARCH 19: HANDSTANDS
Core work, body positioning, handstand work. Progression exercises on all movements to accommodate all skill levels. Building different muscle groups to gain stability and efficiency of movement.
(Skills: Freestanding Handstands, HSPU, Handstand Walks)

APRIL 2: BAR WORK
Skills: Kipping, Kipping Pull Ups, Butterfly Pull Ups, Butterfly Chest-to-Bar, Bar Muscle Ups

APRIL 30: RING WORK
Skills: Ring Dips, Ring Muscle Ups, Ring HSPU

TIMES

Each Sunday we will run 2 back-to-back sessions:
Session 1: 9:45-11:15
Session 2: 11:30-1:00

Choose one session per date; sessions 1 & 2 will cover the same material. Sessions capped at 15 people; first come, first served.

DETAILS

Sessions will cost $20 each for members and non-members. You do not need to sign up for all three.

Sign up by emailing or texting Noreen: nwhitesharpe@gmail.com, 781-424-1168

All sessions in this series will be held at SCICOH.

WOD

“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Handstand Pushups
c/o CFNE

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