Warm up: 8:00 EMOM
4 squats
8 sit ups
Mtn climbers ROM
Skill/mobility: 10 min
Squat
10 x 10
Mobility for better squat form
WOD 1 : 5 rounds
100 m row
20 sit ups
WOD 2 : 5 rounds
1:00 plank
5 tire flips
10 step ups/box jumps
Finisher: 2 rounds
Max watt row
Max wall sit
5-30-12
Warm up:
Partner 2k row
*rotate every 100m, try to lower split each round.
Tabata: 6 rounds of :20/:10
-squat (:02 pause at bottom)
-row
-stiff leg press (bar)
-upright row (bar)
WOD
21-15-9
SL press (bar,DB,KB)
Row cal. or 2x box jumps
Partner 2k row
*rotate every 100m, try to lower split each round.
Tabata: 6 rounds of :20/:10
-squat (:02 pause at bottom)
-row
-stiff leg press (bar)
-upright row (bar)
WOD
21-15-9
SL press (bar,DB,KB)
Row cal. or 2x box jumps
5-28-12
Warm up:
1 shuttle run
Shuffle - 100m
High knees - 100m
Butt kicks - 100m
Hamstring walk - 50m
High kicks - 50m
Strength 1 -
5 rounds of 5 KB swings right into 5 KB high pulls.
Strength 2 -
5 rounds of 5/5 DB statue of liberty sit ups right into 5/5 single arm SL presses.
WOD -
10 - 1
Push up
Sit up
Superman
Squat
1 shuttle run
Shuffle - 100m
High knees - 100m
Butt kicks - 100m
Hamstring walk - 50m
High kicks - 50m
Strength 1 -
5 rounds of 5 KB swings right into 5 KB high pulls.
Strength 2 -
5 rounds of 5/5 DB statue of liberty sit ups right into 5/5 single arm SL presses.
WOD -
10 - 1
Push up
Sit up
Superman
Squat
Memorial Day-Monday
9am class only and it is bring a friend class. $5 cost for everyone with all the money going to the Marcus Hendren "Games" fund.
The 8am Olympic lifting class is $2 and that money also goes to the Marcus fund. Only people looking to move up to CrossFit should come to the O-lifting classes.
The 8am Olympic lifting class is $2 and that money also goes to the Marcus fund. Only people looking to move up to CrossFit should come to the O-lifting classes.
5-24-12
Warm up: with partner
2000 meter row
50 squats
Share both. Get row done before starting squats.
(Good form!!! Learn how to get a full pull in pause for a sec before going in with ore. Keep strokes per minute down. This is for skill not speed.)
Mobility!
WOD 1 - 6:00
100 m run
20 situps
20 tire step ups
WOD 2 -
20-2 even
Push up
KB swing
WOD 3 -
21-15-9
Box dips
Deadlift (bar,kb,db,atlas stone,log)
2000 meter row
50 squats
Share both. Get row done before starting squats.
(Good form!!! Learn how to get a full pull in pause for a sec before going in with ore. Keep strokes per minute down. This is for skill not speed.)
Mobility!
WOD 1 - 6:00
100 m run
20 situps
20 tire step ups
WOD 2 -
20-2 even
Push up
KB swing
WOD 3 -
21-15-9
Box dips
Deadlift (bar,kb,db,atlas stone,log)
5-23-12
Warm up:
Tabata - (:20/:10) 4 rounds at each station
-squats
-sit ups
-bicyles
-mtn climbers
-push ups
*1:00 rest between stations
Skill: 10 min with partner
10 GHD hip ext
20 sit ups
*partner rows while waiting for partner to finish.
Endurance: with partner
4 x 400
*rest while partner runs
Finisher: lots of mobility
Tabata - (:20/:10) 4 rounds at each station
-squats
-sit ups
-bicyles
-mtn climbers
-push ups
*1:00 rest between stations
Skill: 10 min with partner
10 GHD hip ext
20 sit ups
*partner rows while waiting for partner to finish.
Endurance: with partner
4 x 400
*rest while partner runs
Finisher: lots of mobility
5-22-12
Warm up: 2 rounds
Down and back
-jog
-high knees
-spidey lunge
-butt kicks
-samson lunge
-reverse over the gate
-inch worm
WOD 1 - 6:00 AMRAP
10 box step ups or box jumps
10 box dips
20 sit ups
20 superman
WOD 2
4 x 200 m row
*1:00 rest between
WOD 3 - 6:00 AMRAP
5 wallball
10 seated rope climbs or 2 rope climbs
20 russian twist (L+R=1)
Finisher
-Max watt row
-Max plank hold
MOBILITY!!!!!!!
Down and back
-jog
-high knees
-spidey lunge
-butt kicks
-samson lunge
-reverse over the gate
-inch worm
WOD 1 - 6:00 AMRAP
10 box step ups or box jumps
10 box dips
20 sit ups
20 superman
WOD 2
4 x 200 m row
*1:00 rest between
WOD 3 - 6:00 AMRAP
5 wallball
10 seated rope climbs or 2 rope climbs
20 russian twist (L+R=1)
Finisher
-Max watt row
-Max plank hold
MOBILITY!!!!!!!
5-21-12
Warm up: 10 min
10-1-10
Push up
Sit up
Squat
Skill 1
Weighted lunges
10 x 10
*10 sit ups after each set
Skill 2 - 3 rounds
1:00 jump rope
10 GHD hip ext
WOD - 8 min
8 medball squats (holding medball)
8 cal row or 100 m run
8 medball sit ups (hold medball at chest or overhead)
16 medball oh presses
10-1-10
Push up
Sit up
Squat
Skill 1
Weighted lunges
10 x 10
*10 sit ups after each set
Skill 2 - 3 rounds
1:00 jump rope
10 GHD hip ext
WOD - 8 min
8 medball squats (holding medball)
8 cal row or 100 m run
8 medball sit ups (hold medball at chest or overhead)
16 medball oh presses
Buy a jump rope
What a great piece of equipment to have and use often and pretty much anywhere.
CrossFit and Functional Fit (LITE) are not the same thing
FYI: No functional fit people are allowed to attend CrossFit classes. You need to pass both functional fit (LITE) and Olympic lifting before you can attend CrossFit classes. Don't assume you've passed, I need to let you know you've passed.
This especially goes for any LivingSocial/Groupon people. You will not be allowed to enter the CrossFit classes until after your voucher is completed
Living Social
If you got the living social or groupon deal, GREAT! You simply need to come to a class with your voucher, fill out an info sheet (2 minutes) and you'll be ready to go!
The schedule of classes you can attend is listed right on this webpage. You can also attend the specialty classes (they'll cost you $1). The CrossFit classes are not included in the deal.
For those wanting to work up to the regular CrossFit classes all you'll need to do is come to the functional classes and take the Olympic lifting classes. We will keep you in the functional fit classes until your deal is up and when you join as an official member we can then move you up to CrossFit if you're ready.
Communicate with us so we know you are wishing to move up to the CrossFit classes. We will only move people up if they're ready, we're not in the business of overwhelming people.
Hope your month goes amazingly!
Shoot us a line or ask a trainer anything, we want you to feel totally comfortable here.
5-17-12
Warm up: 8:00
Every minute on the minute
8 medball slams
8 push ups
Plank rest of minute
Skill: 10 min
Pull ups (kipping, banded, ring rows)
Tabata: (6 rounds :20/:10)
Sit ups
Squats
WOD 1 - 5:00
10 superman
20 sit ups
10 medball slams
20 step ups
WOD 2 - 5:00
10 KB high pulls
20 mtn climbers
10 side to side jumps
1 shuttle run
Every minute on the minute
8 medball slams
8 push ups
Plank rest of minute
Skill: 10 min
Pull ups (kipping, banded, ring rows)
Tabata: (6 rounds :20/:10)
Sit ups
Squats
WOD 1 - 5:00
10 superman
20 sit ups
10 medball slams
20 step ups
WOD 2 - 5:00
10 KB high pulls
20 mtn climbers
10 side to side jumps
1 shuttle run
5-16-12
Warm up: 8 min
10 spidey lunges
10 toe touch back bends
10 lateral lunges
10 reverse over the gates
25 calf jumps
Mobility:
1:00/1:00 x 2
Calf
Wall pigeon
Bully
Banded hamstring
WOD - 3:00 x 4 with 1:00 rest
3 seated rope climbs or 3 pull ups
6 cal row
9 medball thrusters
20 step ups or box jumps
More mobility!
Pull up practice tomorrow!!
10 spidey lunges
10 toe touch back bends
10 lateral lunges
10 reverse over the gates
25 calf jumps
Mobility:
1:00/1:00 x 2
Calf
Wall pigeon
Bully
Banded hamstring
WOD - 3:00 x 4 with 1:00 rest
3 seated rope climbs or 3 pull ups
6 cal row
9 medball thrusters
20 step ups or box jumps
More mobility!
Pull up practice tomorrow!!
5-15-12
Warm up:
Three rounds
400 M run
10 GHD hip extensions
20 sit up rollovers
10 squatted pass throughs
Test:
2 shuttle runs
2 max watt rows
WOD - 20 min - with partner
400 m run with med ball overhead.
50 wall ball
50 sit ups
50 GHD hip ext
50 cal row
50 KB swings
*only one teammate works at a time. Split with teammate.
Three rounds
400 M run
10 GHD hip extensions
20 sit up rollovers
10 squatted pass throughs
Test:
2 shuttle runs
2 max watt rows
WOD - 20 min - with partner
400 m run with med ball overhead.
50 wall ball
50 sit ups
50 GHD hip ext
50 cal row
50 KB swings
*only one teammate works at a time. Split with teammate.
5-14-12
Warm up:
Down and back
-inch worm
-spidey lunge
-shuffle
-high knees
-butt kicks
-walking toe touch
-walking quad stretch
Mobility:
2:00 each leg
Band hamstring
Skill: 6-8 rounds
5/5 db box step ups.
10 db floor press
WOD - 10:00
20 knee tucks
20 superman
20 kb swings
20 side to side jumps (skaters)
200 m row
Down and back
-inch worm
-spidey lunge
-shuffle
-high knees
-butt kicks
-walking toe touch
-walking quad stretch
Mobility:
2:00 each leg
Band hamstring
Skill: 6-8 rounds
5/5 db box step ups.
10 db floor press
WOD - 10:00
20 knee tucks
20 superman
20 kb swings
20 side to side jumps (skaters)
200 m row
5-10-12
Dont forget, no classes This Friday, Saturday, or Sunday for reguonals!
Warm up: 3 rounds
:30/ :30
-flutter kicks
-push ups
-squats
-KB sumo deadlift high pull
WOD 1 -
3 x 250m row
-rest :30 between rows
WOD 2 - 5:00 AMRAP
5 push ups
5 squats
5 sit ups
WOD 3 -
6 x 100 m run
-rest :30 between each run
WOD - 5:00 AMRAP
5 wall ball
10 GHD hip ext
20 sit ups
Warm up: 3 rounds
:30/ :30
-flutter kicks
-push ups
-squats
-KB sumo deadlift high pull
WOD 1 -
3 x 250m row
-rest :30 between rows
WOD 2 - 5:00 AMRAP
5 push ups
5 squats
5 sit ups
WOD 3 -
6 x 100 m run
-rest :30 between each run
WOD - 5:00 AMRAP
5 wall ball
10 GHD hip ext
20 sit ups
5-9-12
Warm up: 2 rounds of
Jog 50m
High knees 50m
Butt kicks 50m
Shuffle 50m
Inch worm D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
-after row practice jump rope 3:00
WOD 2 - tabata
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles (15')
-KB swings
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)
Jog 50m
High knees 50m
Butt kicks 50m
Shuffle 50m
Inch worm D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
-after row practice jump rope 3:00
WOD 2 - tabata
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles (15')
-KB swings
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)
5-8-12
Warm up: 8:00
Every minute on the minute
5 squats with a :02 hold at bottom
Mountain climber for rest of minute
WOD 1 - 7 min AMRAP
Row 250m
10 step ups/ box jumps
10 box dips
WOD 2 - 2 rounds
1:00 wall sit
1:00 sit up
1:00 plank hold
1:00 rest
WOD 3 - 7:00
5 wall ball
10 medball walk over (push up position)
20 russian twist L+R=2
Every minute on the minute
5 squats with a :02 hold at bottom
Mountain climber for rest of minute
WOD 1 - 7 min AMRAP
Row 250m
10 step ups/ box jumps
10 box dips
WOD 2 - 2 rounds
1:00 wall sit
1:00 sit up
1:00 plank hold
1:00 rest
WOD 3 - 7:00
5 wall ball
10 medball walk over (push up position)
20 russian twist L+R=2
5-6-12
Warm up: 3 rounds
10 spidey lunges
10 sit ups
10 samson lunges
10 push ups
1:00/1:00 pigeon
Skill: 5 rounds
10 DB/KB front squat
5 GHD sit ups
5 GHD hip ext
WOD 3:00 x 4 1:00 rest
4 DB/KB front squat
6 push ups
8 sit ups
10 spidey lunges
10 sit ups
10 samson lunges
10 push ups
1:00/1:00 pigeon
Skill: 5 rounds
10 DB/KB front squat
5 GHD sit ups
5 GHD hip ext
WOD 3:00 x 4 1:00 rest
4 DB/KB front squat
6 push ups
8 sit ups
5-3-12
Warm up: 2 rounds
20 PVC pass throughs
100 m jog
100 m karaoke
100 m shuffle
20 toe touches
WOD 1
21-15-9
Wall ball
Ring row
WOD 2
30-20-10
Squat
Sit up
WOD 3
3 rounds
400 m run
20 KB swings
WOD 4
100 lunges ( use weight if your a badass )
Mobility!!
20 PVC pass throughs
100 m jog
100 m karaoke
100 m shuffle
20 toe touches
WOD 1
21-15-9
Wall ball
Ring row
WOD 2
30-20-10
Squat
Sit up
WOD 3
3 rounds
400 m run
20 KB swings
WOD 4
100 lunges ( use weight if your a badass )
Mobility!!
5-2-12
This is our new bank, deposit for a brand new floor and then ring the bell. You've been asking and offering so now is the time. You will see the bucket under the white board by the stairs. I'd like to get the funds all set up by this weekend (as much as possible). The bucket will stay there until the end of the month in case some people forget.
Bring a Friend Weekend
$5 buy in for the flooring for all non CFNA members. All classes (not O-lift) are open to bring a friend.
Bring a Friend Weekend
$5 buy in for the flooring for all non CFNA members. All classes (not O-lift) are open to bring a friend.
Warm up:
20 ground touch and jump
20 lunges
20 cal row
20 sit ups
20 calf jumps
1:00/1:00 wall couch
1:00/1:00 calf stretch
20 high kicks
20 reverse over the gate
Skill: 7 min
work on squat
(mobility if needed to squat correctly)
Skill: 7 min
rowing (pace, and sprint)
(mobility if needed to row correctly)
WOD-
2 x 500 m row
2 x 250 m row
2 x 100 m row
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