About the class.

• Small group sessions: engage in four 90 minute sessions spread over a one month block that will focus on teaching the fundamentals of the snatch and clean and jerk

• Customized mobility work: Classes begin with mobility exercises to address deficits at the spine, hips, and ankles to promote better body mechanics and enhance the lifting experience

• Learn the basics: gain confidence in how to properly execute both movements using just a PVC and progressing to an empty barbell

Who’s this for?

• Mecka members interested in Olympic lifts

• No experience necessary: whether you’ve done conventional weight lifting or never touched a barbell, this class is designed to build a solid foundation from scratch

What’s next?

• Pending completion of these classes, individuals may use this as a stepping stone to transition from Mecka classes to CrossFit without the need for an individualized one-on-one session

Next Training Cycle Starts: Sunday, March 24 in Mt. Lebanon

• Class meets on Sundays from 9am-10:30am

• 4 weeks:

  • March 24

  • March 31

  • April 7

  • April 14

About the class.

• Small group sessions: engage in four 90 minute sessions spread over a one month block that will focus on enhancing mobility and overall technical proficiency with the snatch and clean and jerk.

• Customized mobility work: Classes begin with mobility exercises to address deficits at the spine, hips, and ankles to promote better body mechanics and enhance the lifting experience

• Barbell basics to complex mastery: empty barbell movements are utilized to prime the body for the main lifts and complexes are completed to sharpen technique

• Strength building: Supplemental strength is provided to build a strong foundation, which is crucial for all weight lifters

Who’s this for?

• Open to a variety of skill levels: Whether you are newer to Crossfit or have been doing it for years, this class is designed to break down each lift to promote body awareness, develop better positions, and improve timing

• If you have already taken 101, please wait to sign up for the 201, the next in the series.

Next Training Cycle Starts: Saturday, March 23 in Mt. Lebanon

• Class meets on Saturdays from 7am-8:30am

• 4 weeks:

  • March 23

  • March 30

  • April 6

  • April 13