CrossFit StPete

12-3PM today Gym Anniversary party at Hurley Park!!!!!

Special Announcements for this week:

Tomorrow (Sunday) is our 1 Year anniversary at Hurley Park at Passe Grille Beach. The gym will bring meat, you bring side dishes (preferably Paleo).

 

The Gym will be close for Memorial Weekend Friday, Saturday, Sunday, and Monday (4 day weekend).

 

I highly recommend you come to Danny Camargo’s Weight Lifting Seminar on Saturday, June 2nd. It is $75, which is a STEAL for this type of thing. Please get with Jay to pre pay. You MUST be pre-paid to attend.

I’m beginning to collect the money for the Olympic Lifting Seminar on June 2. The fee is $75 and will last ALL day. Danny will go through every aspect of the Olympic Lifts with everyone who comes. Don’t miss out!!!

Basic Training:

Fourth Down:

4 Rounds 1 Minute at Each Station:

1. Push Press 155/110

2. Box Jump 20/16

3. Snatch Hi-pull 155/110

4. Bear Crawl 10 YD

5. Rest

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Intermediate Training:

10min to establish each:

1. Hang Power Snatch 3RM

2. Hang Power Clean 3RM

3. Front Squat 3RM

4. Press 3RM

RECOVERY: 20-40min Run @120-150bpm

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Competitor’s Training:

1. RDL 3×5 90s Rest

2. Bench Press 1RM

3. Repetition Method Ring rows

CONDITIONING: Recovery Run 30-60min@120-150bpm