Bring your A game…its time to PR!

A)
Back squats
5 @ 75%
3 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 95 + %
1 @ 103-105%

B)
For time:
Push up flight simulator
4-8-12-16-12-8-4
finish with 400m run

*you must complete each set unbroken or restart that set

Information about the swim clinic:

You do not have to be a Crossfit 516 member or a crossfitter, so if you have friends that would like to sign up as well they are more than welcome.

Your swim coach will be Andrew Meditz, he is the Head Swimming Coach for the St. Francis Prep Swimming Team where he has been at the helm for the past 7 years. Over his tenure he has coached numerous NYS Championship qualifiers and USS National Swimmers. He is an ASCA (American Swimming Coach Association) Level II swimming coach, Level I Crossfit Coach and prior to Crossfit was a collegiate swimmer and competed in numerous triathlons. He attended Adelphi University where he was an all conference swimmer and school record holder.

Location:
The Bay Terrace Country Club
217-14 24th avenue
Bayside, NY 11360

http://www.bayterracecountryclub.com/

Date and time:
Sunday June 28th, 2015
8:00am to 10:00am

Max registrants: 35

To sign up go to: http://crossfit516.com/2015/06/swim-clinic-sunday-june-28th/

Mastering the Freestyle Stroke:
We will be covering the basics and mechanics of the Freestyle Stroke or commonly known as the “front crawl stroke.” This clinic is not for anyone who doesn’t know how to swim but rather for the Crossfit athlete who is looking for expert advice on how to move more efficiently through the water and introduce swimming into their fitness toolbox. (If you are interested in private lessons to learn how to swim please contact Tyler for more information.) During this clinic our goal will be working on streamlining our body position in the water, breathing techniques and learning how to kick properly. There will be lifeguards and coaches on deck to ensure proper water safety measures are in place. Please remember to bring goggles, swim suits, towels, swim-caps (females) and flip flops.