Category: Sport

* 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) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is added to each of your sets. 2) Stiff Leg Deadlift: 3 sets of 10 Rest 90-120 seconds between sets. Goal is heavier than last week. 3) 10 minute AMRAP: 10 Shoulder-to-Overhead 95/65 10 Box Jumps 24/20 10 Toes-to-bar Extra Work: 4) Double-unders: 10 minutes Practice If you have a consistent 75 Unbroken work on something else. 5) Reverse HyperL 3 sets of 20 Rest 90 seconds between sets….

* 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 53/35 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed…

* 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) “Karen” – AQAP: 150 Wall Balls 20/14 Extra Work: 4) Row: 8 x 250m Rest 90 seconds between sets. Goal is fastest consistent pace. 5) Hip Extension: 3 sets of 20-30 reps Rest 90 seconds between sets. Add load if able….

* 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) Snatch: 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 Snatch. 3) AQAP: 1 mile Run Extra Work: 4) Pistol Squat: 10 minutes Practice Work on any facet/style of a Pistol Squat. 5) Strict…

* 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 95/65 Pull-ups Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a…