Thursday, October 2, 2008 by Craig
The box stares back with a smile
Dumbell Deadlift
Dumbell Hang Power Clean
Dumbell Thruster
Max Rounds in 15 minutes
Notes:
Each movement must be exclusive. Do not string them together.
Use 45% of bodyweight for Db’s
3 rounds per minute is a solid pace
Links to look at:
Some of the best fall vegetables to go buy this season.
What if Exercise made you ugly
Wednesday, October 1, 2008 by Craig
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (55lbs)
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 10 ft Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time
Post Results to comments
October is Here, Fees Are Due!! Don’t forget MMA is preregister only starting October 1st.
10 Money Saving Tips for Buying Healthy Food
Tuesday, September 30, 2008 by Eddie
3-3-3-3-3
Post loads to comments
Compare loads to August 12th
“Fight Gone Good”
Monday, September 29, 2008 by Craig
15 Right armed 35 lb db thruster. (20 girls)
20 situps
15 Left armed 35 lb db thruster. (20 girls)
20 situps
3 rounds for time
Post times/weights to comments
Video RNN did on our FGB fundraiser. Thank to everyone who helped make this happen.
Sunday, September 28, 2008 by Craig
5 ounces ground turkey 4p
1 ounce cheddar cheese 1p
1 slice of tomato (less than 1c)
3 tbsp avocado 3f
2 slices whole wheat bread 4c
1 tbsp ketchup 1c
2 tsp light mayo 2f
yields 1 5 block meal
Announcements
-We were able to raise $5,036.00 with our FGB yesterday. Great job by everyone involved.
-Membership fees are due this week. Please bring your checks or sign up through the fees page. Thank you
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Saturday, September 27, 2008 by Craig
Thank you for your interest in CrossFit’s Fundraiser for Prostate Cancer research and the Wounded Warriors fund.
The event will take place Saturday at 11 am. All donations must be submitted before 5pm Sunday.
1. If you would like to make a general donation, pleaseCLICK HERE
2. If you would like to make a person specific donation, please CLICK HERE.
3. For frequently asked questions, please CLICK HERE
The Workout “Fight Gone Bad”
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
6. Rest
3 Rounds for total reps
Each station is one minute long. Perform as many reps as possible in the time allotted.
Friday, September 26, 2008 by Craig
Have you seen me??
Hang Clean Form practice
10-10-10-10-10
Go light and get it right
Or,,,
make up a workout you missed this week.
Or,,,,
come in and work on something you want to improve.
Or,,,,
try a challenge workout from the comments section. (Not recommended if you are in the FGB or Urbanathlon)
Thursday, September 25, 2008 by Craig
“Outside”
1 mile run
30 steps walking lunge
“Inside”
20 ring dips
20 med ball cleans
20 knees to elbows (Sub glute ham situps)
30 55lb kb swings
30 box jumps
4 rope climbs (sub 6 pullups for one ascent)
500 meter row
Start with the outside portion of the workout and then come inside once finished. The inside part can be done in any order that allows participants to finish fastest. The entire workout is for time so it is important to make a quick transition from outside to in.
Post Times to comments
Read How to Fatten up your liver
“I would never have imagined myself doing Olympic lifting and gymnastics in my old gym. Now that I’ve done CrossFit I feel other fitness practitioners should be arrested for malpractice. It’s amazing the improvement I’ve seen in such a short time.” Greg B.
Wednesday, September 24, 2008 by Craig
Shoulder press 3-3-3-3 reps
Push press 3-3-3-3 reps
Push Jerk 3-3-3-3 reps
Try to increase weight every set till you work up to your max for each lift.
Post weights to comments
Announcements
1. We will be having a television crew in tonight around 6:30 to cover the Fight Gone Bad event Saturday. If anyone would like to come in and help us with the video we’d love to have you.
2. MMA registration is now available in the Fees section of the website. Register yourself today.
3. Anyone wishing to donate to Prostate Cancer and Wounded Warriors CLICK HERE to make a general donation for two great causes.