Workout of the Day

Narrows Crossfit is officially starting its own Barbell Club to work on perfecting the Snatch and Clean & Jerk. Classes will be held Thursdays 3-4:30 PM, and Saturdays 07:30-9:00 AM.

We look forward to working with athletes of all levels. Our initial programming is provided by USA Weightlifting, and is aimed at solidifying basic movements of the squat, press, and pull. The first cycle lasts for 12 weeks, and it would be ideal if members could come as consistently as possible. Additional goals of these classes are to identify and correct current faults, and improve existing techniques through feedback not only from coaches, but from fellow athletes as well. 

CONDITIONING:

AMRAP 20 of:
15 Cal Row
15 Box Jump Overs (24/20)
15 KB Swings (72/53)

MIDLINE CONDITIONING:

3 Giant Sets of:
25 GHDSU
25 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.