HUGE changes to the schedule are happening as I type. Let’s start at the beginning:
Morning Classes Are Back!
Branden, an instructor at CrossFit Sunnyvale, will be leading classes Monday, Wedensday and Friday at 6 and 7 AM. These classes will have some strength component almost every session and a short-ish cardio finisher. This is a lot of stuff to cover so be on time.
Lunch Classes
We are starting lunch-time classes Monday, Wednesday and Friday. For now (until the classes get too big), these classes will have both a fundamentals and an experienced class. I will focus on the fundamentals athletes but experienced CrossFitters will have a workout and I will be coaching them too but not as closely as the fundamentals.
CrossFit Fundamentals
We have started a fundamentals class which will run for 12 sessions. Starting at the beginning and middle of the calendar month. The classes will take place at 6 PM on Monday, Wednesday and Friday.
The emphasis of the Fundamentals class is on skill development and exposure to our basic movements. The classes emphasize technique to ensure your safety and progression towards your goals. After taking the Fundamentals class you will be prepared to join our ongoing group classes if you wish. In addition, you will have a short list of exercises/stretches/movements to practice during the warm-up to address any roadblocks to your progress.
Everyone, even experienced CrossFitters, can be challenged in the Fundamentals classes but the difficulty of these workouts is ultimately in your hands. You will be able to either turn up, or down, the volume of your suffering.
The exercises covered will include the following:
Back squat
Front squat
Overhead squat
Shoulder press
Push press
Push jerk and/or Split jerk
Deadlift
Medicine ball and/or dumbbell clean
Sumo deadlift high pull
Body-weight exercises will include:
Pull-ups
Push-ups
Sit-ups
Squats
In addition, we will use kettlebells, medicine balls, Concept II rowing machines, gymnastic rings and jump ropes.