Saturday 2.18.17
Essentials: A. 3 Sets Deadlift x 7 reps 70%, 5 reps 77%, 3 reps 85% On the 3min Mark B. Yearly Benchmark “Clean Machine” Power Clean x 30 reps (choose a moderate to hard weight) 2 Score: 1. Unbroken touch and go reps 2. Total time *10min Time Cap* Fitness: A. 3 Sets Deadlift x […]
CF Teens: Thursday 2.16.17
The Open starts next week! We are excited to have our Kids and Teens participate in our 3rd Annual Friday Night Throwdown! Kids ages 7-14 link to sign up is here Teens 14 and up sign up here Skill OTM x 10 Odd: RDL x 7 Even: Shoulder Tap x 30 sec WOD: 21-15-9 Deadlift […]
Friday 2.17.17
Normal class times for 6 am, 9:30 am and 12:30 pm. The afternoon schedule will look like this. 3:00-4:00 Injury prevention workshop 4:00-4:30 WOD 4:30-5:30 Injury prevention workshop 5:30-6:00 WOD 6:00-7:00 Injury prevention workshop 7:00-7:30 WOD Essentials: A. Injury Prevention B. 10min AMRAP Inch Worm x 1 Burpees x 5 Dumbbell Step back Lunge x […]
Around the Whiteboard: Israel Albarran
Certifications: Level 1 CF Trainer; ACE personal trainer Favorite WOD: 12.1 (7min AMRAP burpees) Favorite Lift: squat clean Deadlift: 415 Back Squat: 305 / triple 280 Snatch: 175 Clean and Jerk: 230 Favorite Food: pizza Favorite Movie: Elysium Favorite Athlete: Leo Messi Dream Job: CrossFit athlete or performance car mechanic Dream Vacation Destination: Greece Favorite […]
CF Teens: Wednesday 2.15.17
The Open starts next week! We are excited to have our Kids and Teens participate in our 3rd Annual Friday Night Throwdown! Kids ages 7-14 link to sign up is here Teens 14 and up sign up here Shoulder Press 5-5-5-5-5
Thursday 2.15.17
Essentials/Fitness/Performance: A. Mobility Seated forward Fold x 4 min Standing Straddle x 4min Frog x 2min Sumo Squat x 2min B. GOAT DAY 21min EMOM 1.Gymnastics Pushing movement or any part, for Example(HSPU,Handstand Hold, Ring Dip, Ring Push Up, Push Up, Ring Support Hold, …) 2. Low Weight Lower Body Pulling Movement, for Example (Deadlift, […]
CF Teens: Tuesday 2.14.17
OPEN Mash-Up 15 Min Running Clock 0-5 Mins 3 Rounds TTB x 8 Power Snatch x8 5-10 mins 3 Rounds Pull Up x 8 Thruster x 8 10-15 mins 3 Rounds Burpee x 8 Deadlift x8
Wednesday 2.15.17
Essentials: A. 5 Sets 5 Power Snatch + 5 Overhead Squat PVC/Training Bar/Empty Barbell On the 2:30min B. 21-15-9 Goblet Squat Burpee to Plate Kettlebell Swing Fitness: A. 5 Sets Power Snatch x 5 reps 75% (Singles) On the 2:30min B. 21-15-9 Overhead Squat 115/75 Bar facing Burpee Kettlebell Swing 55/35 Performance: A. 5 Sets […]
CF Teens: Monday 2.13.17
Strength: Front Squat 3×10-12 WOD: 13’AMRAP 400 m Run 15 OHS
Tuesday 2.14.17
Essentials: A. 3 Sets Close Grip Bench Press x 10 reps Ring Pulls x 5-7 reps @tempo 31×1 3 Sets Dumbbell Press x 5 reps Incline Push Up x 5-10 reps @tempo 31×1 On the 2:30min Mark B. 20min AMRAP Single Arm Ring Pull x 5 Reps per arm Thruster x 10 reps Single Under […]