CrossFit Green Bay

Saturday, January 24, 2015

Arbok

Free Class at 8:15am. Please join us for a great workout and a chance to see how we operate. On Ramp starts in 1 week. If you are planning on joining our February class then this class is for you.

KettleBell Workshop at 11:30am. Two very qualified instructors to assist us in our understanding of all things Kettlebell. Great for you that have your home gym and want a greater understanding of the KB Snatch and Clean.

Presented by Derek Lahti, RKC, CSCS,FMS & Rick Smrcka, RKC
Derek and Rick are coming to CFGB for 2 days of learning the MANY aspects of Kettlebell work. Learn SO much more about how useful this strength tool can be AND improve your TGU, learn how to KB Snatch WITHOUT bruising your wrists and understand why T is so picky about your KB Swing.
Saturday, January 24th and Saturday, January 31st- 11:30am-1:00pm
$30 covers both sessions
Open to all you CrossFitters of Northeast Wisconsin and any other KB enthusiast.

Human behavior flows from three main sources: desire, emotion, and knowledge.
Plato

1.) 30 minutes to find 1RM Snatch and Clean & Jerk. 3 misses per lift ONLY!
2.) In 17 minutes:
Up the ladder by 5’s until time expires
5 Wallballs 20/14lb
5 Burpees to 6 target
5 cal. Row
10 Wallballs 20/14lb
10 Burpees to 6 target
10 cal. Row
3.) No extra credit today. Go to the Kettlebell workshop. You want to improve your hip drive in your Snatch and Clean & Jerks? Yes you say then, at 11:30am you will learn how with our friend the Kettlebell.