That’s right! 

Today starts coach-run classes at JSCF!  Please see our schedule tab for times.  Remember, for those taking our Open (regular) classes, on your first class, you will have to take a quick movement test out and sign a liability waiver (please show up about 10-15 minutes prior to class to get this done).  If you would like, help us save some paper and print out the waiver here (JSTF-Health-Assessment-and-Waiver5Apr)If you are new to CrossFit or need to refine your fundamentals, our month-long On-Ramp class starts Tuesday at 0630.  We have one slot still open, so please email us or leave a reply on this post if you are interested at starting.  Our next On-Ramp will start at the beginning of May.

NOTE:  Due to unforeseen circumstances, our 0730 classes have been cancelled until further notice.  We apologize for any inconvenience.

S/S/S:

Front Squat 1RM

25 Min time cap

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Video courtesy of Rogue Fitness. Matt Chan going over the basics of the movement.  Where we see a  lot of folks break down on this movement is coming out of the bottom.  If their elbows are not high, they tend to fold up and sometimes the bar goes foreword, resulting in a bad lift, and sometimes, injury.  always lead with the elbows when coming out of the bottom!

WOD:

For Time:

Buy in – 800M Run

2Rounds:

15 Overhead Squats (115/85)

20 Power Cleans (115/85)

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If you are doing this at the Warrior PT tent, to do an 800M run, you will do two laps of…

heading out the font door, turning right at the sidewalk, going to the corner, turning left, crossing the street, running past the chapel.  Run until you come to the first wall past the chapel, turn left, go along that wall until you are even with the front door of the Warrior PT tent, run back to the door.

Video courtesy of CrossFit HQ.  Breaking down the overhead squat in slow motion with Chris Spealler.