Free beginner’s workout Saturday at 10am, click here for details. Upcoming Fundamentals Classes (6 small group classes plus 2 weeks on unlimited classes): Mon/Wed/Fri @ 11am, starts Feb 22 Mon/Wed @ 6pm & Fri @ 5pm, starts Feb 22 Mon/Wed/Fri @ 6am, starts Mar 1 Mon/Wed/Fri @ 5pm, starts Mar 8 Mon/Wed/Fri @ 9am, starts Mar 15 Mon/Wed @ 6pm [...]
Archive for February, 2010
Friday 021910 – Fran
Thursday, February 18th, 2010Thursday 021810 – Kettlebells
Wednesday, February 17th, 2010Free beginner’s workout Saturday at 10am, click here for details. Upcoming Fundamentals Classes (6 small group classes plus 2 weeks on unlimited classes): Mon/Wed/Fri @ 11am, starts Feb 22 Mon/Wed @ 6pm & Fri @ 5pm, starts Feb 22 Mon/Wed/Fri @ 6am, starts Mar 1 Mon/Wed/Fri @ 5pm, starts Mar 8 Mon/Wed/Fri @ 9am, starts Mar 15 Mon/Wed @ [...]
Wednesday 021710 – Deadlift
Tuesday, February 16th, 2010Our next Fundamentals Class starts Monday the 22nd at 11am. Go to our events page for details. Deadlift 1×5, then: 10 x 100m sprints (1 gasser), rest 1 minute between sprints. The NY Times discusses the rapid increase of gastric bypass surgery among teenagers in the US: “I honestly believe that in 5 to 10 [...]
Tuesday 021610 – Front Squat
Monday, February 15th, 20103 Rounds for time: 20 Box jumps 20 Situps 20 KB cleans (each arm) Rest 4 minutes, then: Front squat 2-2-2-2-2 Rest 45 seconds between each set, try to use the same load for each set. CrossFit Endurance CrossFit Endurance is sport specific CrossFit program developed to train for endurance sports utilizing the same template [...]
Monday 021510 – Rowing
Sunday, February 14th, 2010For time: Row 1000m 50 Pullups 100 Pushups 150 Squats Row 1000m
Sunday 021410 – Midwest Sectionals WOD
Saturday, February 13th, 2010Evening Fundamentals starts Monday @ 6pm, go to our events page for details! This is workout #1 completed at the Midwest Sectionals of the CrossFit games completed yesterday. Fastest time for men was 3:53, and for women was 5:58. For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 [...]
Saturday 021310 – Kettlebell Swings
Friday, February 12th, 2010Evening Fundamentals starts Monday @ 6pm, click here for details on how to sign up, 4 spots left! For time: 50 Walking lunge steps 21 Kettlebell swings (2 pood/1.5 pood) 21 Double unders (Sub 5 singles for each double under) 50 Walking lunge steps 15 Kettlebell swings 15 Double unders 50 Walking lunge steps 9 [...]
Friday 021210 – Press
Thursday, February 11th, 2010Free intro workout Saturday @ 10am & 11am for those interested in trying CrossFit! Push-press 3×5, then: 4x500m Row, rest as needed between sets *Compare 500m row times to 121109* Class format modifications: At this point in the life of CFSP we’ve coached a large number of people for multiple months, and roughly 100% of all [...]
Thursday 021110 – Manmakers
Wednesday, February 10th, 2010Our next Evening Fundamentals starts Monday the 15th @ 6pm, click here for details. Free workout and consultation this Saturday @ 10am & 11am for those interested trying CrossFit. All fitness levels are welcome! Athlete Spotlight – Nick E. When did you start with CFSP? Around Sept. 1st. What was your prior fitness background before [...]
Wednesday 021010 – Back Squat
Tuesday, February 9th, 2010Back Squat 3×5, then: As many rounds as you can do in 12 minutes of: 2 Med-ball shots 4 Squat thrusts (burpee without the pushup) 6 Hang power snatch (65/45) For med-ball shots you turn a 20″ plyo box upside-down and shoot a med-ball (10#/8#) into the box from 12′ away. Repeat until you make [...]