CrossFit Workout -Saturday 2/8/14

RESULTS

CrossFit Workout - Friday 2/7/14

Strength: Choice of one movement
A. Front Squat
B. Back Squat
C. Overhead Squat
D. Zercher Squat

Come in and see the rep scheme, plenty of work with plenty of rest.

Metcon WOD: Yes
Warmup: Yes
Cool Down: Yes



Weekend Update:

Friday:  Morning hours are usual, there is no Friday P.M. workout this week.

Saturday:  Business as usual, doors open at 8:00am, last warmup starts at 10:00am.  Basic Intro Workout at 11:00am, first three visits are free.  A great way for new people to try our training, see our box and meet our people.

Sunday:  Yes, Open Gym with doors open at 9:00am and lights out at 11:00am

CrossFit Workout - Thursday 2/6/14

Strength:

one arm DB push press 5-5-5-5-5 right & left

Metcon WOD:

5 rounds for time of

DB thruster - 12 reps (30s-M/20s-W)
Hang clean - 6 reps (135-M/95-W)
Scale weight as needed, use your "Grace" weight if possible.

Warmup: CF warmup, 10 reps each x 3 rounds
Cool Down:  Trainer's choice

CrossFit Warmup:

Samson Stretch
overhead squat - pvc or light bar
situp
back extension
pullup
ring dip

CrossFit Workout - Wednesday 2/5/14

"Pick'em"

Sort of like an Open Gym format for those of you who brave it out in the snow.

CrossFit Workout - Tuesday 2/4/14

Strength:  Bench Press 10-10-10-10-10
Metcon: Wall ball shots, burpees & ball slams, fast & furious
Cool down: Trainer's choice

CrossFit Workout - Monday 2/3/14

4 rounds for max reps

Double unders - 3 minutes

KB swings - 2 minutes

RESULTS:

CrossFit Workout - Saturday 2/1/14

RESULTS