Schedule Changes at Lincoln Square for this weekend:
Lincoln Square is hosting a CrossFit Level 1 Certification over the weekend. Our regular classeswill be cancelled!
With that said we are hosting an evening option:
5:30pm-7pm Open gym
6-7pm Team Endurance WOD
7pm: Post WOD Adult Beverage Hydration Time.
Sunday: 1/26 Closed
Join some of your coaches and fellow CFD Lincoln Square athletes for some drinks Post Open gym/WOD. Drinks provided! Hang out for a bit, meet some new faces and have a drink on us!
**FYI: This is not a mixer! You will know when we host our next mixer! We will be hosting an official CFD Lincoln Square mixer very soon! Details to come…
7pm Lincoln Square Mobility Class: Focus on quads and knees. Release your quads, relieve your knees! How does one affect the other? Come find out!
A. Build up to 50%-60% of your 1RM Snatch
E.O.M.O.T.M: 12 minutes or 6 rounds at each station, 30 on/30 off
Odd minutes: Hang Power Snatch, quality reps
Even minutes: Handstand Hold, nose to wall
Volume work (V): On all odd rounds perform max reps Hang Power Snatches at weight chosen for 30 seconds. Focus on quality reps and efficiency in movement. On even rounds perform a nose to wall Handstand Hold for 30 seconds. Alternate between the two stations for 12 minutes or 6 rounds at each station.
B. 4 Rounds each for time:
Toes to Bar X 10
Front Rack Single arm walking lunge with KB x 50 feet (left arm) 55/35lb
Burpees X 10
Front Rack Single arm walking lunge with KB x 50 feet (right arm) 55/35lb
Rest 2 minutes
*Recording your worst time.