Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
40:00 minute cut-off

There's no doubt that Olympic Weightlifting will not only improve your WODs but will also make you a better person overall. Here, Michael goes overhead at Ryan's evening Oly class.

Olympic Weightlifting Foundations Courses

You asked for it and here it is!  We have scheduled two Olympic Weightlifting Courses with Ryan.
Course 1 Start Date: November 1st
Course 2 Start Date: November 29th

see below for details

Similar to the CrossFit Foundations Course, the purpose of the seminar is to introduce athletes to the form and technique of the Olympic lifts and get them to the point where they can assimilate into the group training environment specific to the Olympic classes.

The Oly lifts develop speed, power, flexibility, coordination, agility, accuracy, and balance.  They are the queens of developing strength in the hips and the transference of strength and power to other sports and activities should make any athlete toss and turn with excitement the night before an Oly WOD.  When performed correctly, the lifts are grace and athleticism in perfect balance.  When performed incorrectly, these technical movements can bring about fierce frustration.  Come learn the ins and outs of these lifts with our very own Ryan Landis.

Olympic Weightlifting Foundations Course 1
Start date: Tuesday, November 1st
Meeting days and times: Tuesday, Wednesday at 7:00PM
Sessions: 4 (the course meets for two weeks)
Cost: $100.00
Sign-up here.

Olympic Weightlifting Foundations Course 2
Start date: November 29th
Meeting days and times: TBD, will most likely be in the early evening
Sign-up will open the first week in November.

ALSO, here’s the Oly schedule at the new space:
Monday – 6:00PM
Wednesday – 11:30 PM & 5:00PM
The evening Oly options will happen simultaneously with a group WOD.