We have a 9am Fundamentals class starting this Monday, class size is limited to 5 people and we have 2 spaces left, go to our events page for more details. Back Squat 1×20, then: 36-30-24-18-12-6-3 reps of: KB swings (53/36) Lateral box jumps
Archive for January, 2010
Sunday 012410 – Back Squat
Saturday, January 23rd, 2010Saturday 012310 – Filthy Fifty
Saturday, January 23rd, 2010For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *Compare to 101709*
012210 – Main Site Fun
Thursday, January 21st, 2010*crossfit.com main site workout from 012110* 3 Rounds for time of: 10 Clean & Jerk (135#/95#) 30 Situps A NY Times opinion page discusses how out of control snacking has become with american children. Between 1977 and 2002, the percent of the American population eating three or more snacks a day increased to 42 percent [...]
Thursday 012110 – 6 months already?
Wednesday, January 20th, 2010Free intro workout this Saturday @ 10am for those who are interested in trying a CrossFit workout. Click here for details. Push press 5×3, then: “Jackie” – 1000m row, 45lbs thrusters x 50, 30 pullups for time *Compare to 103009* This week marks the 6 month anniversary of our first Fundamentals class that started on [...]
Wednesday 012010 – Deadlift
Tuesday, January 19th, 2010A new Fundamentals class is starting Monday, January 25 at 9am. This class meets MWF @ 9am for two weeks, and will transition into a regular 9am MWF class once the two weeks are complete. Go to our events page for more details. Deadlift 1-1-1-1-1-1-1, then: As many rounds as you can do in 12 [...]
Tuesday 011910 – Jumpin’ and rowin’
Monday, January 18th, 2010Our apparel provider is offering Free Shipping on any CFSP apparel through Valentine’s day, go to our shop for details. Max box jump, then: Row 2000m for time, then: 20 Burpee pullups *Compare 2000m row to 111809* A max box jump means you add height until you can’t make the jump any longer. It’s as [...]
Monday 011810 – Front Squats
Sunday, January 17th, 2010Front Squat 3×3, then: For time: 100 Double unders 8 Rounds of 7 dumbell push press (40#/30#) & 7 knees to elbows 50 Double unders A blog called Higher Thought recently published a Clifnotes of sorts on Gary Taubes’ “Good Calories Bad Calories”. I’d recommend anyone interested in nutrition to read the whole book, but [...]
Sunday 011710 – “The Viking”
Saturday, January 16th, 2010We have 2 spots remaining for our morning Fundamentals class and 3 for our afternoon class starting this Monday at 6am & 6pm. Go to our event page for details. These are the last classes that will qualify for our founding member rates. For time: 15 Cleans (155#/115#) 15 Chest to bar pullups 15 Double [...]
011610 – Deadlift
Friday, January 15th, 2010Snatch-grip deadlift 3×5, then: 4 Rounds for time of: 10 Burpees 20 Pushups 30 Squats 400 Meter row
Friday 011510 – Press
Thursday, January 14th, 2010Our Grand Opening is tomorrow from 10am-2pm, click here for details! Press 5×3, then: 50,40,30,20,10 reps of: Walking Lunge Lateral Jumps Situps For the lateral jumps you jump side-to-side over a parralette or kettlebell.