NO OPEN GYM TODAY We are starting an Olympic Lifting program on Tuesday!! Purpose: To increase your speed, strength, power, agility and ultimately your fitness! We all need to get on a solid program like this! Details: – It will be a 12-week program focusing on the Snatch, Clean, and Clean & Jerk while hitting general strength lifts too (squats, deadlifts, presses, etc) – We would like you to sign up so coaches can keep track of you and help hold you accountable…a lot can happen in 12 weeks. We will also assign you a training partner. – It is open to ALL ability levels (beginners are encouraged!) – You will get a hard copy of the program – My soccer team’s (…this is Robby btw) season is over next week and I will be available on Tuesday and Thursday evenings and will be running an Oly/strength class at 5:00pm & 6:00pm Tuesday 5:00pm & 6:00pm Thursday How we recommend you train with this program: – If you do this program, then you are going to have a heavy bias on strength/Oly and less on CrossFit. Example: Advanced athlete: 4 Strength/Oly workouts per week; 3 or less CrossFit WODs per week (keeping the WODs under 12min and lower volume of reps). Yes you will be doing ~two 2-a-day workouts per week. Beginner athletes: 3 Strength/Oly workouts per week; 2 WODs per week. No 2-a-day workouts unless you want to drill light weight for technique Weekly example for advanced athlete (~1 year of CF): Mon – Oly/Strength Tues – Oly/Strength & WOD Wed – Rest Thurs – Oly/Strength Fri – WOD Sat – Oly/Strength & WOD Sun – Rest VERY IMPORTANT – If you do too much volume, your Oly/Strength AND CrossFit workouts will BOTH suffer. Olympic lifting requires power, strength, and a lot of speed. If you are over training, your lifts will be very very slow. Take extra rest days if needed. GET READY!!!