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We are running a great deal at this time for new members!  If you join before August 1st, you can get a discounted rate, as long as you stay a continuous member of CrossFit Savannah.  The discounted rate is $100/month for unlimited classes.  Our monthly rate will be going up soon, so get in on this deal while it lasts.

We do not sign you into a 4, 6, or 12 month contract.  It is only month to month, and we only ask for 2 weeks notice to cancel your membership.

 

Contact Suzanne Leathers at sleathers7@comcast.net or (912) 484-5831 for more information.

 

 

yoga

We had a great time with the Power Yoga, and instructor, Russell.  Thanks for a great class!  We are planning on having yoga every Wednesday evening- starting next week.

We also have a massage therapist, Brett starting with us!  His number is on the board, so make an appointment with him for your sport (or other style) massage.

Gymnastics

15 minutes handstand walk practice- Advanced

Intermediate/Beginner:  Handstands, Handstand shoulder taps, Push presses

 

Strength

Chest-to-Bar strict  Pullup @ 313 tempo, 5 x 5

 

WOD

5 rounds for time:
5 deadlifts, 155#/105#
5 hang power cleans, 155#/105#
5 front squats, 155#/105#
5 shoulder-to-overhead, 155#/105#

Every 3 minutes, run 200m.

******  Don’t forget that we are having Power Yoga tonight at 5:30!  YAY!  Bring your own mat.  We will not have any other WOD or Muay Thai going on at this time- only the yoga.  You can work out before or after the 1 hour yoga session.  Public are welcome- usual drop in fee applies.

 

 

Weightlifting

1) Power Snatches- 2 every minute for 10 minutes, increase weight every 2 sets as long as you keep good form, and the trainer agrees.  :)

WOD

“Helen”

3 Rounds:  400m run, 21 kettlebell swings, 12 pullups

or for Advanced Athletes

“Eva”

5 Rounds:  800m run, 30 kettlebell swings, 30 pullups

 

 

burpee broad jump

We had a great time on the beach WOD this weekend!  Tentative plans to do it again Labor Day weekend- see board in gym for sign up.

 

Gymnastics

1) Handstand pushups- Strict or Kipping 3×10

Advanced athletes may practice:

2) Handstand step-ups to 2-3″ surface

3) Handstand Shoulder Taps

4) Handstand Shoulder Shrugs

Notes: In chest-to-wall handstand, push palms into floor to “shrug” shoulders.

Strength

Push Press 3×8, 3×6, decrease weight then 3×8 again.

Sport

5 rounds for time:
10 burpee box jumps, 30″/24″
1 rope climb, 15′

popeye

This Saturday’s WOD will be at the beach!!!  Meet Matt at North Beach Grill near the light house at 9am sharp, and be prepared to get wet.  (no swimming, but everything else goes).

Tuesday 8/19 at 5:30 pm we will be having a Power Yoga class at the gym!  All are invited-  nonmembers will have to pay the usual drop in rate.  Bring your own yoga mat!

Starting Sept 1st, we will be changing the hours for the noon class to 12:30-1:30.

 

Weightlifting

2) Clean & Jerk for 10 minutes:  2 cleans from the floor and 1 jerk.   Try to increase weight every 2 minutes if possible- and if your form is okay per the trainer!  :D

Strength

EMOM for 10 minutes: 6 sandbag Walking Lunges

Notes: Be sure to keep your three points of contact, and strive to keep the shin vertical. Walk forward, do NOT do standing in place.

Sport

AMRAP 12 minutes:
15 calories on airdyne or rower
7 kettlebell thrusters, 24kg/16kg
Rest 1 minute

 

Strength

1) Push Press 2 @ 90%, plus four down sets

2) Strict pullups 3×10

3) Unilateral Kettlebell Row @ 3131 tempo, 5×6/side

4) Pike/Straddle Sit Leg Raises

WOD

AMRAP 15 minutes:
15 hand release pushups
12 goblet squats, 24kg/16kg
9 kettlebell snatch per side, 24kg/16kg

Notes: Alternate KB snatch however you like, as long as you get 9 reps per arm.

 

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Gymnastics

1) Accumulate 90 seconds in frog stand/tuck planche

2) 3×10 5 second hollow hold

3) Shoulder stretch with and without partner

Strength

Back Squat 3×6, 3×5, 3×4.

WOD

4 Rounds:
10 thrusters, 115#/75#
10 power cleans, 115#/75#
10 bar facing burpees

 

Weightlifting

1) Snatch from hang above the knee 2 every  60 seconds, for 10 minutes.  Try to increase weight every 2 minutes.

 

Strength

1) Clean grip Deadlifts  3×6, 3×5, 3×4

2)  Single Leg RDL 4×8/side

3) GHD sit ups 3×10

Aerobic Development

Row 6x500m @80%   Rest 1 minute between efforts.

 

snatch miracle

Weightlifting

“Kent plex”  4 rounds.  Try to increase weight as you go. 

Strength

1) Seated Dumbbell Press 5×8

2) Bentover Row 5×8

WOD

3 rounds for time:
400m plate carry, 45#/25#
20 burpees landing on plate
20 pullups

squat day

Strength

1) Back Squat 5 @ 70%, 5 @ 80%, 5 @ 90%, plus two down sets (load drop)

WOD

5 rounds for time:
10 one arm kettlebell swings, left, 24kg/16kg
10 one arm kettlebell swings, right, 24kg/16kg
10 box jumps, 30″/24″

Aerobic Development

Row 3000m @ 90%

Gymnastics

10 minutes of Handstand practice

your trainers

Strength

1) Bench Press 2 @ 90% , plus four down sets

WOD

AMRAP 12 minutes:
12 shoulder to overhead, 135#/95#
12 one legged squats, alternating
30 double unders

 

Welcome to CrossFit Savannah- we have fun here.  :D