Monday, October 2, 2017

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15 Minutes to Establish
1RM Thruster
"Death by Triplet"
10 Rounds
Complete in 2 Minutes
8 Burpee Box Jump (24/20)
8 Hang Power Snatch (95/65)
8 Thruster (95/65)
Rest remainder of 2 Minutes

If you cannot complete volume in 2 min, rest 2 min and proceed with workout reducing reps by 2 to a total of 6.  Continue to decrease by 2 reps until you can again complete work

Scale Tip: Volume then Load (i.e. start with 6 reps)

*inspired by Wodapalooza Week 1 WOD 2


Barbells for Boobs

Barbells for Boobs is a non-profit organization and a staple of the CrossFit community. Among many other things, they help give women and men the "right to know" if they are living with breast cancer by bridging the age gap in healthcare coverage. Our community at Dutch Kills has run a successful fundraising campaign for the past 5 years and are looking for you to join our team by creating a fundraising page. By sure to pick CrossFit Dutch Kills as your team. Creating a page automatically enters you in our in house raffle to win a pink Yeti Tundra cooler! Increase your chances by raising money. Each dollar raised on your profile equals one additional raffle ticket. Drawing will be made at the conclusion of the fundraising season.

Barbell Technique Class

Starting October 4th, join us Wednesday evenings at 8:30PM for Olympic lifting technique work. This program will rotate week to week between various progressions of the clean and the snatch. It will focus on the athlete's set-up and execution providing all participants with real time feedback and supervision as they perform class assigned drills to make them a more efficient lifter.

Members - FREE through 2017
Non-members - $25 drop-in fee

Bring a Friend Saturday

Saturday, October 14 will be our first Bring a Friend Saturday. Your friends have probably heard you talk about CrossFit--because that's all CrossFitters talk about. Why not invite them to see what all the talk is about? Bring them with you on Saturday for a complimentary class and to check out the facility and our community. All are welcome (even if they have had a free trial in the past).

Membership Updates

AM Members are now invited to join our weekend classes!

Strongman Members are now invited to Wednesday CrossFit classes!