We'll be closed all day Sunday 1-29-12 for some renovations and improvements to the building. This means no intro sessions and no 12-1PM Crossfit class. All classes Saturday 1-28-12 and Monday 1-30-12 will still be as scheduled. We apologize for any inconvenience this may cause you (but we promise it will be worth it!)
Mobility/foam Roll
Warm-Up x 2: Run 1 lap, 10 overhead squats, 10 t-push-ups, 15 KB swings, 2 samson stretch
Regular Advanced Class:
Power Snatch- 1RM (compare to 12-12-11)
Power clean- 1RM (compare to 12-14-11)
Prowler up and back x 4 for time (75/50#)
Intermediate on-ramp class:
Power Snatch- work up to a heavy 2 with good form
Power Clean- work up to a heavy 2 with good form
Prowler up and back x 4 for time (50/25#)
------------
"If it is once again one against forty-eight, then I am very sorry for the forty-eight." --Margaret Thatcher-- (1925 - )
Mobility/Foam Roll
Warm-Up x 2: Run 1 lap, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch
Regular Advanced Class:
8 x :20 L-sit @ the top of the minute
5 rounds for time:
Run 1 lap
25 Double Unders (sub. double under attempts)
15 Push Ball (20/12#)
Intermediate On-Ramp Class:
8 x :15 L-sit @ the top of the minute
4 rounds for time:
Run 1 lap
20 Double Unders (sub. 40 singles +10 jump squats)
12 Push Ball (20/12#)
---------------
"You cannot escape the responsibility of tomorrow by evading it today." --Abraham Lincoln-- (1809 - 1865)
Mobility/Foam Roll
Warm-Up x 2: Jump rope x 100 , 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch
Regular Advanced Class:
Deadlift 3 x 5, straight sets, 7-8RPE
DB Overhead Press 3 x 5, straight sets, 7-8RPE
3 supersets, 1:00 rest:
GHD Sit-Up x 12
DB Stiff-legged deadlift x 12 (6-7RPE)
Intermediate On-Ramp class:
Same as above.
----------------
"Never let the future disturb you. You will meet it, if you have to, with the same weapons of reason which today arm you against the present." --Marcus Aurelius Antoninus-- (121 AD - 180 AD) , Meditations, 200 A.D.
Mobility/Foam Roll
Warm-Up x 2: Row 200m, 16 lunges, 10 push-ups, 15 KB swings, :45 hip flexor stretch each side
Hamstring and IT band stretch w/ band x 1:00 ea.
Shoulder extension stretch on parallel bars x 1:30
Regular Advanced Class:
"Cindy" 20:00 for rounds:
5 pull-ups (kipping or jumping)
10 push-ups
15 squats
Compare to 6-23-11
Intermediate On-Ramp Class:
5:00 kipping pull-up technique and practice
1/2 "Cindy" 10:00 for rounds:
5 pull-ups
10 push-ups
15 squats
----------------
"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity." --Louis Pasteur-- (1822 - 1895)
Mobility/foam Roll
Warm-Up x 2: Jump rope x 100, 10 overhead squats, 10 t-push-ups, 10 jump pull-ups, 2 samson stretch
Regular Advanced Class:
Snatch- work up to your 1RM, no more than 3 missed attempts at a max
Bench Press 4 x 5, straight sets, 8-9RPE
3 rounds for time:
25 Double Unders (sub double under attempts)
20 KB swings (24/16kg)
Intermediate On-Ramp Class:
Power Snatch- work up to a medium heavy 2 with good form in 6-8 sets
Bench Press- 4 x 5 working up a medium heavy 5, 7-8RPE
5:00 Double Under Technique
3 rounds for time:
15 Double Unders (sub 40 singles + 10 jump squats)
15 KB swings (16/12kg)
-------------
"To be always intending to make a new and better life but never to find time to set about it is as to put off eating and drinking and sleeping from one day to the next until you're dead." --Og Mandino-- (1923 - 1996)
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >> Results 1 - 10 of 645