Category: Move

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 100m Sled Drag 160/115 20 Kettlebell Swings 35/26 Extra Work: 3) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load is added to each set. 2) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 150 Wall Balls 14/8 Extra Work: 4) Band Pull-Aparts: 100 not for time Break this into as many sets as needed, rest as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Class: 1) Clean and Jerk: Establish a 1RM Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Clean and a Split Jerk. 2) Clean and Jerk: 1 Rep EMOTM for 10 minutes @ 70% of Today’s Max Full Squat and Clean and Jerk, the goal here should be to ingrain solid, fast movement. 3) AQAP: 1 mile Run Extra Work: 4) Good Mornings: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 21-15-9 – AQAP: Power Cleans 65/45 Ring Rows Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps…

Class: 1) 3 rounds AQAP: 800m Run 30 Wall Balls 14/8 20 Shoulder-to-Overhead 65/45 Extra Work: 2) Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments