Archive for October, 2009
Saturday 10/31/2009
Open Gym for members 8:30-10:30
Free Introductory Workout @ 10:30 for anyone interested in learning more about CrossFit.
**We will be running a clinic for members wanting to improve their skills on Deadlift, Sumo DL High Pull and Med Ball Cleans @ 9:30.
Friday 10/30/2009
Team Wod…come in and get some.
For the pm peeps we will be saying good bye to a true crossfitter at heart and our good friend, Todd.
Thursday 10/29/2009
Additional warmup:
Banded mobility
25x Wall Balls
3x Rope Climbs
15x Dip shrug
15x Dip shrug elbows high and outside
Workout of the Day”
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
Post time to comments.
**Tomorrow there will be no 12:30 class. We hope you will join us in the evening class to wish farewell to one of our members and dear friend Todd as he embarks on his new adventure with the Navy!
Below is a gym (not a CF), located in a strip mall between a Mexican Restaurant and a Frozen Yogurt Shop. We hear so many people say “I need to get in shape” or “I need a trainer”. What made you choose CrossFit? And what do you look for when joining a gym?
Wednesday 10/28/2009
Additional Warmup:
800 m Row
Mobility Drills with Bands
Workout of the Day
“Tabata”
Pullups
Pushups
Situps
Squats
Post lowest scores to comments.
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds or 4 minutes per exercise. Your score is calculated by the lowest number of reps completed on one round. You will complete 8 full rounds of one exercise before moving to the next. There will be a 1 min rest between exercises.
Private training now available click here!
Tuesday 10/27/2009
Additional Warmup:
20x GHD back extensions
15x GHD situps
5 Rounds of Cindy
Workout of the Day
7 rounds:
3x Power Clean (155/105)
3x Front Squat
3x Push Jerk
Post time to comments.
The girls working on going vertical
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