12 March 2010
REST DAY
470 lb tires add up quickly... just give it a minute or so
TONIGHT'S ACTIVITIES:
-We will start the fishing tournament right after Boot Camp
-All of our members are welcome to participate or just come
-This is a social event... there will be alcohol but there will
also be a bouncy castle and kids are welcome
-We are not responsible for watching your kids, please
if you are bringing them don't forget they are here
-The Lean Up Challenge finalists photo's will be on the
LCD and there will be a box to put votes in.
-We will announce the winners @ the conclusion of the
Fishing Tourney.
-We encourage all our members to stop by even if it's just
for a few minutes. It's a great way to get to know all the
wonderful athletes that make this gym so special!!
TONIGHT'S ACTIVITIES:
-We will start the fishing tournament right after Boot Camp
-All of our members are welcome to participate or just come
-This is a social event... there will be alcohol but there will
also be a bouncy castle and kids are welcome
-We are not responsible for watching your kids, please
if you are bringing them don't forget they are here
-The Lean Up Challenge finalists photo's will be on the
LCD and there will be a box to put votes in.
-We will announce the winners @ the conclusion of the
Fishing Tourney.
-We encourage all our members to stop by even if it's just
for a few minutes. It's a great way to get to know all the
wonderful athletes that make this gym so special!!
By crossfit on March 11, 2010 9:54 PM | Comments(0)
11 March 2010
5 Rounds of:
10 Parallette pass thoughs
10 Burpee box Jumps 20"
10 GHD Sit Ups
Post time to comments
10 Parallette pass thoughs
10 Burpee box Jumps 20"
10 GHD Sit Ups
Post time to comments
Barbells check! Weights check! Forklift ..
umm ok check!?! Puke bucket check!!!!
umm ok check!?! Puke bucket check!!!!
By crossfit on March 10, 2010 6:41 PM | Comments(3)
10 March 2010
"Fight Gone Bad"
In this workout you move from each of five
stations after a minute. This is a five-minute
round from which a one-minute break is
allowed before repeating.
Level 1 cert. coaching circle .. Good times!!
Fishing Tourney Info:
Friday 12 March 2010
The Fishing Tournament will start @ 2000
Any of our members are eligible to participate
There will be a prize for the winner
There will be some frosty beverage on tap
We are still working on the bouncy castle
Entry fee for the Fishing Tourney is $10
We will also me announcing the winners of
"The Lean Up Challenge"
Ninja test will start @ 1300 on Sunday! There
will be a sign up sheet on the board so we can
get an idea of how many people will be trying to
move up...
Mike G is heading up a CFA team for the Hanson
Powerlifting Competition on the 20th. If you are
interested in moving some weight and representing
let him know!!
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
In this workout you move from each of five
stations after a minute. This is a five-minute
round from which a one-minute break is
allowed before repeating.
The clock does not reset or stop between
exercises.
Level 1 cert. coaching circle .. Good times!!Fishing Tourney Info:
Friday 12 March 2010
The Fishing Tournament will start @ 2000
Any of our members are eligible to participate
There will be a prize for the winner
There will be some frosty beverage on tap
We are still working on the bouncy castle
Entry fee for the Fishing Tourney is $10
We will also me announcing the winners of
"The Lean Up Challenge"
Ninja test will start @ 1300 on Sunday! There
will be a sign up sheet on the board so we can
get an idea of how many people will be trying to
move up...
Mike G is heading up a CFA team for the Hanson
Powerlifting Competition on the 20th. If you are
interested in moving some weight and representing
let him know!!
By crossfit on March 9, 2010 7:33 PM | Comments(10)
09 March 2010
"Death by Tire Flip"
Do one tire flip the first minute
2 tire flips the second minute
3 tire flips the third minute
until you can no longer do the number
of tire flips within the minute. Use
the remainder of each minute for rest.
Men use the "470lb" or 550lb tire
Girls use the "225lb" or "330lb" tire
post tire used and rounds to comments
Do one tire flip the first minute
2 tire flips the second minute
3 tire flips the third minute
until you can no longer do the number
of tire flips within the minute. Use
the remainder of each minute for rest.
Men use the "470lb" or 550lb tire
Girls use the "225lb" or "330lb" tire
post tire used and rounds to comments
Explosive jumping!! Why? because its fun and
explosive movements promote strength gains
like bigger squats,bigger deadlifts, faster running,
more powerful kips, more muscle ups.. the list is long....
It's a good thing!
explosive movements promote strength gains
like bigger squats,bigger deadlifts, faster running,
more powerful kips, more muscle ups.. the list is long....
It's a good thing!
By crossfit on March 8, 2010 8:30 PM | Comments(9)
08 March 2010
Rest Day!!!
Olympic Weightlifting Certification April 10-11!
Don't forget no 1030 class tomorrow! We will
be doing a condensed version of the Nutrition
Workshop tomorrow! If you are still struggling
with what I consider the most important part
of optimal performance and health come on by!!
Don't forget no 1030 class tomorrow! We will
be doing a condensed version of the Nutrition
Workshop tomorrow! If you are still struggling
with what I consider the most important part
of optimal performance and health come on by!!
By crossfit on March 7, 2010 5:09 PM | Comments(0)
