CrossFit Carolina Beach – CrossFit
IT’S HERE!!! (almost)
The Carolina Beach Weightlifting Club(CBWC) is poised for it’s official start date on Tuesday October 3rd! CBWC will include programming for athletes who want to take their Olympic Lifting to the next level. There will be 2 night sessions per week(Tuesday and Thursday nights at 7:00PM) as well as one additional session per week to be completed on your own. Athletes will have access to a private facebook group where you can submit videos for coach’s feedback.
All of this will be lead by our own Marissa Gaab! Marissa is a peaceful, yet square shooting individual, with more than enough pedigree to take you to your goals and beyond. She will take care of your programming 3 days a week, which will include working on the major lifts, tons of technique, and more than enough accessory work to keep your joints lubed and limber.
We will be offering the last week in September FOR FREE!!! Come and check out what the program will look like and get some work with Marissa to see how she can help you all of your lifts!
More info on pricing still to come. Spacing will be limited!
A1: Back Squat (3×6 (20X1) Building)
A2: Kneeling Torso Row (3×6 (21X1) Building)
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
B: Metcon (Time)
12 Minute Time Cap
Split work Evenly
run 400 together
then 2 rounds of
60 DB Snatch
8 Laps Bear Crawl (alternating laps)
L1= 14/10 both to 9′ and 25/15DBs
L2= 14/14 10/9′ and 40/25#Db’s
L3= 20/14 10/9 and 50/35#DB’s
L4=30/20 both to 10′. 60+/40+DB’s.
Tricep Burnout (3 Rounds. Rest 90 Seconds)
20 each skull crushers, Tate’s press, floor press.