FUNDAMENTALS WEEK

The first week of January is going to be "Fundamentals Week". We are going to be going back to the basics. We are going to have as many coaches at each session as possible. This way you can have a little more one on one time. I am strongly encouraging everybody to attend as many classes as possible. We are going to start by working the basic squat all the way up to learning the proper "clean & jerk". We will be teaching 4-5 skills per class and then having a short wod at the end of class. The classes will be as follows:

Monday and Tuesday
-squat
-Front Squat
-OH Squat
-wall ball
-Kipping Pullup

Wednesday and Thursday
-Press
-Push Press
-Jerk
-Snatch
-Row

Friday and Saturday
-Deadlift
-S.D.H.P
-Clean
-Clean & Jerk
-Learning to properly drop a loaded bar

The way its going to work is the same classes will be taught on Mon-Tues, Wed- Thur, and Fri-Sat. Please try to make it to all 3 sessions. Even if you have been doing CrossFit since we opened you will benefit from these classes. Please try to be on time, as these classes will last the full hour. From here on anybody who wants to join Black Hills Crossfit will have to attend these 3 classes before they are allowed to join in on the WOD. If you have any questions or concerns please let me know.