Warm up: 12 min of:
100 m row
10 sit ups
10 push ups
10 squats
1 stair run
Skill: 5 rounds pf:
5 DB press
100 m row
Circuit 1:00 on :30 rest
Row
Plank
Stairs
Lunge
DB press
Box step ups
Finisher: 100 sit ups
12-30-11
Last workout of 2011!! Think of some goals because we will be discussing them the first week of January.
Warm up: 12 min of:
100 m row
10 sit ups
10 push ups
10 squats
1 stair run
Skill: 5 rounds pf:
5 DB press
100 m row
Circuit 1:00 on :30 rest
Row
Plank
Stairs
Lunge
DB press
Box step ups
Finisher: 100 sit ups
Warm up: 12 min of:
100 m row
10 sit ups
10 push ups
10 squats
1 stair run
Skill: 5 rounds pf:
5 DB press
100 m row
Circuit 1:00 on :30 rest
Row
Plank
Stairs
Lunge
DB press
Box step ups
Finisher: 100 sit ups
ok, so you want some earlier mornings.....? I'm looking into possibly a 6am and an 8am or 815am. I'm looking into opening an evening class on Tuesday and/or Thursday at 630pm but cannot go any earlier than that right now.
The vision is for a full schedule but we need to increase the number of members (to pay for the new classes) and a new place to accommodate multiple classes.
I need feedback from you and prospective members. I wont open a class if nobody is going to come to it, doesn't make much sense. Realize one membership does not cover my cost for even 1 class per week so keep working hard to get people in here.
If you really want me to open a new class slot then I need to hear from people who will join if we have the slot.
Shoot me a line and let me know. I will only make business wise decisions, but I would love to open numerous time slots to make things so easy for all of you.
The vision is for a full schedule but we need to increase the number of members (to pay for the new classes) and a new place to accommodate multiple classes.
I need feedback from you and prospective members. I wont open a class if nobody is going to come to it, doesn't make much sense. Realize one membership does not cover my cost for even 1 class per week so keep working hard to get people in here.
Bring your friends!
If you really want me to open a new class slot then I need to hear from people who will join if we have the slot.
Shoot me a line and let me know. I will only make business wise decisions, but I would love to open numerous time slots to make things so easy for all of you.
12/28/11
Endurance day!
Warm up: 15 min
400m row
Jog d&b 4 times
Shuffle d&b 2 times
Tabata:
Mtn climbers
Lunges
5 min amrap x 3 with 2 min rest
250 m row
*Stair run
*Burpee
*increase by one rep each round completed
Warm up: 15 min
400m row
Jog d&b 4 times
Shuffle d&b 2 times
Tabata:
Mtn climbers
Lunges
5 min amrap x 3 with 2 min rest
250 m row
*Stair run
*Burpee
*increase by one rep each round completed
12/27/11
Hope everyone enjoyed the holiday. Special thanks to everyone who came in Christmas day and the day after. Also thanks to those who brought (dragged) family and friends in. Time to work off that Christmas hangover!
Warm up: 2 rounds of:
1:00 row
1:00 line shuffle
1:00 burpees
1:00 sit up
1:00 high plank rocking into down dog
Skill:
Sumo dead lift. With bar
5 x 5
Do mobility between sets
WOD
Sumo dead lift (kb)
20-2 evens
Box dip
10-1
Warm up: 2 rounds of:
1:00 row
1:00 line shuffle
1:00 burpees
1:00 sit up
1:00 high plank rocking into down dog
Skill:
Sumo dead lift. With bar
5 x 5
Do mobility between sets
WOD
Sumo dead lift (kb)
20-2 evens
Box dip
10-1
12/23/11
Great turnout at the 10:30 class!
Holiday schedule: 10 am workout Monday December 26th. Bring your kids and friends!!
Start thinking about some goals you would like to reach here at the gym.
Dynamic warm up
Skill
Ring rows
Push ups
10-1
WOD 4 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
1:00 rest
Cash out: 20 push ups
Holiday schedule: 10 am workout Monday December 26th. Bring your kids and friends!!
Start thinking about some goals you would like to reach here at the gym.
Dynamic warm up
Skill
Ring rows
Push ups
10-1
WOD 4 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
1:00 rest
Cash out: 20 push ups
12/21/11
I would like to wish all of you happy and safe holidays.
Endurance Wednesday!!
Warm up: 12 min of
10 mtn climbers
10 squats
10 cal row
20 sit ups
20 calf jumps
20 lunges
2:00 mobility
Tabata (8 rounds)
High knees
Sit ups
15 min AMRAP
250 m row
20 mtn climbers
15 sprinters
10 squats
5 stair walks
Cash out: max plank hold
Endurance Wednesday!!
Warm up: 12 min of
10 mtn climbers
10 squats
10 cal row
20 sit ups
20 calf jumps
20 lunges
2:00 mobility
Tabata (8 rounds)
High knees
Sit ups
15 min AMRAP
250 m row
20 mtn climbers
15 sprinters
10 squats
5 stair walks
Cash out: max plank hold
12/20/12
December 26 lite fit class at 10:00. Bring your kids because kid fit will be at the same time. Who knows maybe they will get a chance to challenge you in a work out or even get to be on their team!
Warm up: 10 min of:
1 stair walk
2 burpees
3 push ups
4 cal row
5 squats
1:00 plank
Skill:
Mountain climbers
4 x 20
Ring row
4 x 20 (modify by standing upright)
(alternating)
Buy in: 20 med ball Russian twits
WOD
21-15-9
Medball slam
Medball squat (holding medball)
*1 stair walk with medball after each round
Warm up: 10 min of:
1 stair walk
2 burpees
3 push ups
4 cal row
5 squats
1:00 plank
Skill:
Mountain climbers
4 x 20
Ring row
4 x 20 (modify by standing upright)
(alternating)
Buy in: 20 med ball Russian twits
WOD
21-15-9
Medball slam
Medball squat (holding medball)
*1 stair walk with medball after each round
12/19/11
Heavy monday!
Warm up: 10 min of:
200 m row
5 kb high pulls
10 kb swings
10 lunges
Tabata (6 rounds)
Push press
Row
AMRAP 6 min
8 hand 2 hand swings
8 step ups
8 box dips
2 min rest
AMRAP 6 min
200 m row
10 knee tucks
10 superman
10 sprinters
Warm up: 10 min of:
200 m row
5 kb high pulls
10 kb swings
10 lunges
Tabata (6 rounds)
Push press
Row
AMRAP 6 min
8 hand 2 hand swings
8 step ups
8 box dips
2 min rest
AMRAP 6 min
200 m row
10 knee tucks
10 superman
10 sprinters
12/14/11
Endurance Wednesday!
Warm up:
2 rounds
20 lunges
15 sit-ups
10 line shuffles
5 burpees
1 stair walk
Tabata: 6 rounds
-bicycles
-squats
WOD
Row 4:00
10 half moons
Rest 2:00
Row 2:00
20 half moons
Rest 1:00
Row 4:00
10 half moons
Rest 2:00
Warm up:
2 rounds
20 lunges
15 sit-ups
10 line shuffles
5 burpees
1 stair walk
Tabata: 6 rounds
-bicycles
-squats
WOD
Row 4:00
10 half moons
Rest 2:00
Row 2:00
20 half moons
Rest 1:00
Row 4:00
10 half moons
Rest 2:00
12/13/11
Warm up:
2 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
Mobility (1:00 each)
Wall snatch
Wall figure 4 (r)
Wall figure 4 (l)
Wall groin
Calf (r)
Calf (l)
10 min:
500 meter row
5 stair walk
25 calf jumps
Kb swing for rest of time
3 min rest
6 min AMRAP:
5 dB press
10 lunges
15 sit ups
2 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
Mobility (1:00 each)
Wall snatch
Wall figure 4 (r)
Wall figure 4 (l)
Wall groin
Calf (r)
Calf (l)
10 min:
500 meter row
5 stair walk
25 calf jumps
Kb swing for rest of time
3 min rest
6 min AMRAP:
5 dB press
10 lunges
15 sit ups
12/12/11
Strength Monday!
Get after it!
Never mistake motion for action. – Ernest Hemingway
Warm Up:
Dynamic Stretching
-Jog
-High Knees
-Butt kicks
-Karaoke
-Walking hamstring stretch
-Walking quad stretch
-Shuffle
Skill:
Dead lift
5 x 5
Hanging knee raises
5 x Max
(Alternating)
WOD
21-15-9
KB sumo dead lift
Push up
Get after it!
Never mistake motion for action. – Ernest Hemingway
Warm Up:
Dynamic Stretching
-Jog
-High Knees
-Butt kicks
-Karaoke
-Walking hamstring stretch
-Walking quad stretch
-Shuffle
Skill:
Dead lift
5 x 5
Hanging knee raises
5 x Max
(Alternating)
WOD
21-15-9
KB sumo dead lift
Push up
12/07/11
"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.
All of you have been doing an amazing job! You have been doing a great job of showing up regularly, and working very hard. I am really impressed with the strides that have been made in lite fit. You are proof that anyone of any level can participate in crossfit and enjoy themselves while becoming functionally fit. Thanks for being great members.
Warm up:
Dynamic athletic calisthenics
Skill:
Tabata (6 rounds)
-Farmers carry
WOD: 2 rounds of:
4 min row
3 min stair walk/run
2 min sit ups
1 min rest
- Dr. Martin Luther King, Jr.
All of you have been doing an amazing job! You have been doing a great job of showing up regularly, and working very hard. I am really impressed with the strides that have been made in lite fit. You are proof that anyone of any level can participate in crossfit and enjoy themselves while becoming functionally fit. Thanks for being great members.
Warm up:
Dynamic athletic calisthenics
Skill:
Tabata (6 rounds)
-Farmers carry
WOD: 2 rounds of:
4 min row
3 min stair walk/run
2 min sit ups
1 min rest
12/05/11
Great turnout tonight for the 6:30 class! Sheryl made it in today for the 10:30 and did the crossfit WOD, (which by the way I did it and was very hard) then came in for the 7:30 class!!
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat
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