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DIGGING DEEPER

SPECIALTY COURSES


Throughout the year CrossFit Vashon regularly offers skill clinics, workshops, and specialty courses. Check the schedule regularly and sign up as class sizes are limited.

PRE-OPEN SKILL CLINICS

Jan 31: DOUBLE UNDERS
6:30pm – 7:30pm

Feb 7: HANDSTAND PUSH-UPS
6:30pm – 7:30pm

Feb 14: TOES TO BAR
6:30pm – 7:30pm

Feb 21 : MUSCLE-UPS
6:30pm – 7:30pm

Included as part of your membership package or $20 drop-in fee
Plus Tax

CROSSFIT VASHON KIDS

Focus is on building skills and stamina through developmentally appropriate training for ages 4-12yrs. Each class pairs fitness with fun–essential to promote a lifetime of fitness.

OLYMPIC [LIFTING]

Time is spent detailing each lift (snatch, clean and jerk). The focus is on participants experiencing the basic positions and learning the foundational movements.

ENDURANCE [SPECIALTY]

Focus is on building endurance and stamina through extended training with distance rowing, running, and longer metcon workouts to create a more robust and efficient aerobic system.

POWER [LIFTING]

Time is spent detailing each lift (eg: deadlift, squats, press). The focus is on participants experiencing the basic positions and learning the foundational movements.

UPPER BODY [SPECIALTY]

Focus is on building technique and strength through bench pressing, bicep curls, tricep work, and flys. We build week by week so you see (and track) improvement.

ADV. THEORY [SPECIALTY]

Why we do what we do. Alongside the Level 1 Certificate Course the Advanced Theory Course serves as the cornerstone for CrossFit methodology and movement.

NUTRITION JUMPSTART [SPECIALTY]

Kickstart Seminar: Saturday January 19th, 12:30-2:00pm

Coach: Tammy Dye, CFL1, CF Masters Coach

A fun, encouraging way to jump-start your nutrition goals in 2019! Over six weeks, get individual guidance and group support. Learn CrossFit®’s nutrition philosophy and how to implement the “easy yet hard” things like shopping, meal prep, and tracking. Get clear metrics to measure your body composition to compare “before” and “after” the program.

Includes:
Before and after biometrics
Two one-on-one sessions with the coach
Meal plans and shopping lists
Weekly emails with tips, recipes
Fun and community support through a phone app
Prizes

Discount code for members: XFITYUM. Class size limited.

$90* (members) | $120* (non-members)
Plus Tax

PULL-UPS [SPECIALTY]

Saturdays at 11:15 Jan 5, 12, 19, 26, Feb 2 and 9

Coach: Tammy Dye, CFL1, CF Masters Coach

Strict pull-ups are a benchmark movement everyone wants to get, but can be somewhat elusive! This clinic will help you isolate, recruit and develop the right muscles and techniques to improve your strict pull-up, and give you specific pointers to continue work on your goals afterwards.

Discount code for members: XFITPULLUP. Class size limited.

$90* (members) | $120* (non-members)
Plus Tax

SWIMMING [SPECIALTY]

Vashon Community Pool @ 8:00am
Nov 3  |  Nov 10  |  Nov 17  |  Dec 1  |  Dec 8  |  Dec 15

Coach: Lisa MacLeod, CFL1, USA Swimming L2

Its a great opportunity to refine your stroke and to challenge yourself in a different way. Each workout will include skills and drills to improve your freestyle, a “metcon” type workout to use the new techniques you are developing, plus challenge skills you already have, athlete specific feedback, and special email followup revisiting the learning from the day.

This class is now drop-in only.
SALES TAX INCLUDED

SQUAT [CLINIC]

Crossfit Vashon Gym @ 11am – 12:30
Oct 20 | Price $17.91 (incl tax)

Coach: Max Baumann, CFL1

Want to get better at any of these?
Front Squat  |  Wall Balls  |  Back Squat  |  Box Jumps / Stepups  |  Overhead Squat  |  Burpees  |  Cleans  |  Thrusters  |  Rowing  |  Snatches  |  Lunging…

The squat is a foundational functional movement. It’s a universal movement we do every day getting up and down from chairs and bed and the toilet. And as you know, we do a fair amount of them in daily workouts! Understanding this movement is a lifelong effort with vast rewards.

This Saturday, October 20th, we’re offering a Squat Clinic from 11am to 12:30 (regular Saturday WODs available at 9am and 10am, and it’s totally ok to do both ?).

This Specialty Session is an opportunity to focus in on your squat. We’ll be breaking it down and going in depth with this foundational movement. Helping you make your squat safer, deeper, and more powerful.  This is a great way to take your movements to the next level.

The 90 minute focused clinic will allow us to get into detail that we don’t often have time for in normal weekly WODs and will include squat technique and review, drills to help find a better squat, mobility work to help open up and find new range and power in your hips, as well as some lifting and of course a fun workout.

Foundational work like this is great if you’re newer to CrossFit, but it’s just as important for those of us who have been doing it for a while. Whether you’re a gold medal lifter, or just coming in for your first group class, you can continue to find tons of benefit by working on foundations like this.

Come get your Squat on!