Saturday, April 13, 2013

CROSSFIT TOTAL

Back to regular schedule of 8:30 am and 10:00 am classes

Back Squat 1 rm
Press 1 rm
Deadlift 1 rm
3 attempts of each lift to find your 1 rm

Friday, April 12, 2013 

SNATCH WORK

Warm up: foam roll /band mob (hips & shoulders); 400 m run/row; 2 x: 5 push ups, 10 squats, 15 sit ups; 10 pvc pass thrus, 10 pvs hollow rocks

Thursday, April 11, 2013

Ring of Fire

Warm up:  800 m run; 10 push ups, 20 pas thrus, 15 squats

Skill Focus:  Ring & Parallel Bar work

Wednesday April 10, 2013

Warm Up:  10 large arm circles forward, 10 large arm circles back,
bear crawl, forward roll, alligator crawl, log roll and a 100-meter run

Skill Focus: Ring dips and review HSPU

Wednesday, April  10, 2013

OLD SCHOOL

Warm up: hip & shoulder mobility; 100 jumpropes, 30 du's /20 attemps; 2x 10 squat jacks, strt legged sit ups

Skill Focus:  Zercher Squat

Tuesday, April 9, 2013

STRICT LY PRESSING

Warm up: 400 m run; 10 t stab push ups, 10 pass thrus, 10 alt toe touches; wrist and shoulder mobility

Skill Focus:  Press & HSPU

Monday, April 8, 2013

Well we might have missed the pre wedding celebration (totally my bad) but we're not going to miss the 1st month anniversary. . .

Happy Anniversary Andrew & Alli

Monday, April 8, 2013

Warm Up: Cartwheel > 10 squats > 10 lunges > speed ladder > basic dot drill x 10 > 10 jumping jacks

Skill: Thruster

Saturday, April 6, 2013 

CAT TRACK TABATA

Track Practice:
4 x 400 m repeats
3 min between

Tabata (4 min at ea station, 1 min between)
Tire flips
ball slams (heavy)
Push ups

Friday, April 5, 2013

OPEN 13.5

Warm up:  Foam roll/band work (triceps, shoulders, front rack, wrists); 400 m run/row, 2 x 15 squats, 10 ring rows, 10 hollow rocks