Our 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.
Archive for the ‘Heavy Day’ Category
Friday 011510 – Press
Thursday, January 14th, 2010Wednesday 011310 – Back Squats
Tuesday, January 12th, 2010Our next fundamentals classes start next monday at 6am & 6pm. Go to the event page for more details. These are the last fundamentals classes eligible for our founding member rates. High Bar Back Squat 5×3, then: As many rounds as you can do in 15 minutes of: 10 Pullups 15 Dumbell push jerks 20 [...]
Sunday 011010 – Deadlift
Saturday, January 9th, 2010Fundamentals classes starting Monday are at 11:30am and 5pm, go to our events page for more details. These 2 classes and 2 other classes that we’re starting on January 18th will be the last classes eligible for our founding member rates. Deadlift 3×3, then: 10,9…2,1/1,2…9,10 of: Weighted Step-ups Forward/Backward runs For this workout you do 10 weighted [...]
Thursday 010710 – Clean
Thursday, January 7th, 2010Above is a collection of photos of Casey Burgener performing the olympic lifts in the 2008 Olympic Trials. This series shows very clearly the bar path in the Snatch, Clean, and Jerk. Notice that the bar reaches a point when Casey fully extends his hips and doesn’t rise any further due to the absolutely [...]
Tuesday 010510 – Back Squat
Monday, January 4th, 2010New Fundamentals Classes have been scheduled, starting Monday, January 11 at 11:30pm and 5pm, go to our events page for more details. Back Squat 5×3, then: 4 Rounds for time of: 15 Pullups 15 Weighted Situps
Monday 010410 – Snatch
Sunday, January 3rd, 20102 spaces are remaining in our 6pm Fundamentals class starting tonight, and we just posted a 5pm Fundamentals class starting next Monday the 11th. Go to our events page for more details. Snatch 2-2-2-2-2, then: 30-20-10 Reps of: Dumbell thrusters Box Jumps Mark’s Daily Apple is one of our favorite blogs for health and [...]
Saturday 010209 – Diane
Friday, January 1st, 2010Deadlift 3×3, then: 21-15-9 Reps of: Deadlift (225#/175#) Handstand Pushups
Thursday 123109 – Jerk
Wednesday, December 30th, 2009Scheduling Reminder – Regular schedule today, no 6pm class. Tomorrow, the 1st we have one class at 11am. Free Open House workout this Saturday at 10am. Jerk 2-2-2-2-2, then: “Death by 10 meters” - Sprint a 10 meter length the 1st minute, 2 the second minute, and so on until you can’t complete the run in a [...]
Tuesday 122909 – Power Cleans
Monday, December 28th, 2009New Year’s Schedule – Thursday the 31st regular schedule but no 6pm class, Friday the 1st only one class at 11am. Power Clean 5×3, then: For time: 20 Sumo-Deadlift high pull (SDLHP) 20 Wallball shots 25 SDLHP 25 Wallball shots 30 SDLHP 30 Wallball shots A recent New England Journal of Medicine study found that [...]
Tuesday 122209 – Push Press
Sunday, December 20th, 2009Push Press 5×3, then: 30-20-10-20-30 reps for time of: Ring pushups Kettlebell swings A note about our programming: There are many ways to program a week’s worth of CrossFit workouts. CrossFit.com is the original site that started posting the Workout of the Day, launching a worldwide community that has experienced explosive growth, and is followed by [...]