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Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints.
Warm-up: JA's, 5-shuttle runs, 50 push-ups, 50-situps.
Strenth: Back squat 1) 5 x 75, 2) 3 x 85, 3) 1+ x 95
W0D: make-up day.
Happy New Year
Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints.
Warm up: JA's, 5:00 JR or 800 run, 2-rope climbs or 15-pull-ups.
Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: "Nicole" AMRAP in 20:00 of 400 m run, max pull-ups. Log number of pull-ups per round.
Recovery: Banded Hamstring stretch, seated forearm stretch.
Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 10 of each exercise.
Strength: Squat Cleans 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: Max Reps in 90 sec of Handstand Push-ups, Sit-ups, Burpees, Air Squats, Ring Push ups, Box Jumps. 1:00 rest between exercises.
Recovery: 30:00 Ice bath
Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 5:00 JR, 20-ring push-ups, 15-burpee box tire jumps.
Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: AMRAP in 20:00 of 5-crossfit push-ups, 10-wall balls, 15-double unders.
L-3: 20/15!!!!!!!!!!!, Doubles.
L-2: 16/12, Doubles or 45-singles.
L-1: 10, 45-singles.
Recovery: 3:00 calf stretch, 2:00 banded shoulder stretch.
Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 5:00 JR, 50-hollow rocks, 30-wall OHS, 20-bar dead-lifts, 10-skin the cats.
Strength: Dead-lifts 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: Row 50 Calories, 10-Overhead Squats, 30-Kettle Bell Swings, Row 40/20-OHS/20-Swings, Row 30/30 OHS/10-Swings.
L-3: OHS 135/95, KB 55/35, OHS 115/85, OHS 95/65.
L-2: OHS 75% 1RM, 50/30, 65% OHS, 55% OHS
L-1: READ CAREFULLY, All rounds are 50-single jump ropes, 12-OHS 65/45, 15-swings 35/25.
Stamina: 100 pull-ups, 250-push-ups, 500-sit-ups, 3-mile run.
Recovery: 3:00 deep squat hold, 2:00 PSOAS stretch, 1:00 banded shoulder stretch.
Reward for information leading to the location of Mr. B, Sir we worked to hard and came to far to let the holidays get in the way. The person that locates Mr. B gets to design a workout named in his honor.
This is the last day to sign-up now for our January Fundamentals session's, take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. [email protected]
Rest Day
Last Day to Sign-up for our January Fundamentals session's and take advantage or our once a year $99 dollar Christmas special. All our price's are increasing in 2011. [email protected]
1200 pm class only!!!!!!!!!!!!!!!!!
WOD: "GI JANE" - 100-burpee pull-ups for time.
Merry Christmas Everyone!
Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 5:00 JR, 20-gymnast push-ups, 50-squats.
Strength: Back Squat 1) 5 x 65%, 2) 5 x 75%, 1) 5+ 85%
WOD: AMRAP in 10:00 of 3-HSPU, 6-Pistols, 9-second ring L-sit.
Recovery: Elevated Pigeon Stretch, Elevated Back Stretch. video
The new CFBV guard dog "Crixus the Champion of Capua".
Merry Christmas my love I hope you like him.
Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: 400 meter run, 20-push-ups, 20-situps, 20-pull-ups, 20-squats.
Strength: Bench 1) 5 x 65%, 2) 5 x 75%, 1) 5+ 85%
The Twelve days of CrossFit.
On the first day of Christmas my coach gave to me a stair climb.
On the second day of Christmas my coach gave to me two 15m bear-crawls and a stair climb.
On the third day of Christmas my coach gave to me a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the fourth day of Christmas my coach gave to me four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the fifth day of Christmas my coach gave to me five dive bomber push-ups, four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the sixth day of Christmas my coach gave to me six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the seventh day of Christmas seven 55/35 kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the eight day of Christmas my coach gave to me eight toes to bar, seven 55/35 kettle-bell swings, six knees to elbows, five dive bomber push-ups, four buprees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the ninth day of Christmas my coach gave to me nine ring dips, eight toes to bar, seven 55/35 kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the tenth day of Christmas my coach gave to me ten squat-jumps, nine ring dips, eight toes to bar, seven 55/35 kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
On the eleventh day of Christmas my coach gave to me eleven pull-ups, ten squat-jumps, nine ring-dips, eight toes to bar, seven 55/35 kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, three second handstand hold, two 15m bear-crawls, and a stair climb.
On the twelfth day of Christmas my coach gave to me twelve rocking pistols, eleven pull-ups, ten squat-jumps, nine ring-dips, eight toes to bar, seven 55/35 kettle-bell swings, six knees to elbows, five dive bomber push-ups, four burpees, a three second handstand hold, two 15m bear-crawls, and a stair climb.
The new design finally arrived. What do you think?
Sign-up now for our January Fundamentals session's and start the new year off the right way. Take advantage or our once a year $99 dollar Christmas special before our price increase in 2011. [email protected]
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: 20-bar dead-lifts, 15-bar power snatches, 10-50% WW Dead-lifts, 10-perfect pull-ups and ring dips.
Strength: Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 1) 5+ 85%
WOD: Three rounds 9-ring dips, 9-pull-ups, 10-Dead-Lifts, 30-Sit ups.
Games / L-3: 3-muscle-ups, 315/225, GHD....FORM, FORM, FORM
L-2: Muscle-ups or rings and pulls, 75% 1RM, Butterfly.
L-1: Dips and Pull-ups, 50% 1RM, Butterfly.
Stamina: AMRAP in 30:00 of 5-ring dips, 10-push-ups, 15-knee to chest jumps.
Endurance: 500- four count flutter kicks, every time you put your feet down add 10.
Recovery: Back role out with rollers, banded hamstring stretch.
