Saturday, April 28, 2012 by Justin
CROSSFIT
“Cindy” OR “Mary”
20 Minute AMRAP
5 Pull-ups / 5 HSPU
10 Push-ups / 10 Pistols
15 Air Squats / 15 CTB Pull-ups
BOOTCAMP
“Cindy” OR “Mary”
20 Minute AMRAP
5 Pull-ups / 5 HSPU
10 Push-ups / 10 Pistols
15 Air Squats / 15 CTB Pull-ups
APRIL CHALLENGE: Consecutive Ring Dips. Jon S. and Coach Arianna are in the lead with 34 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
- The AMDAP starts at 2PM at Texas Arizona. We’re going to have all the shirts that haven’t been collected yet.
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Friday, April 27, 2012 by Justin
For the ladies.
CROSSFIT
“DT”
5 rounds for time
12 deadlifts 155/108
9 Hang power clean
6 push jerks
BOOTCAMP
15 Minute AMRAP:
7 Burpee Box Jumps (24/20)
21 Wallballs (20/14#)
APRIL CHALLENGE: Consecutive Ring Dips. Jon S. and Coach Arianna are in the lead with 34 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
- The AMDAP is tomorrow!! Get pumped
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Thursday, April 26, 2012 by Justin
CROSSFIT
LUCE
3 rounds:
Run 1000m
10 muscle up
100 airsquat
Wear a 20 lb vest if possible
BOOTCAMP
For Time:
21 Toes-to-Bars
21 Push-up (rings)s
200 m Run
15 Toes-to-Bars
15 Push-up (rings)s
200 m Run
9 Toes-to-Bars
9 Push-up (rings)s
200 m Run
APRIL CHALLENGE: Consecutive Ring Dips. Jon S. and Coach Arianna are in the lead with 34 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Wednesday, April 25, 2012 by Justin
Lazy Firas sleeps during Bear Complexes.
CROSSFIT
Overhead squat
1,1,1,1,1,1,1,1
BOOTCAMP
“Annie Cindy Mashup”
50-40-30-20-10
Double Under
Sit-Up
In between every set complete 1 round of Cindy
BARBELL CLUB
OH Walk 400m
Back Squat 10 Rep Max (15 mins)
Then
3 Rounds
Deadlift 1 minute Max Rep (Back Squat Weight)
Ring Dips 1 minute Max Reps
Ring Row 1 minute Max Reps
6:45 BEGINNER WOD
4 Rounds
4min of work 1 min rest per round
5 Pushups
7 Ring Rows
10 Squat Jumps
APRIL CHALLENGE: Consecutive Ring Dips. Jon S. and Coach Arianna are in the lead with 34 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Like us? Yelp about it.
Results from the Pump & Run!
Tuesday, April 24, 2012 by Justin
CROSSFIT
“Bear Complex”
5 rounds for max unbroken load
7 sets of:
1 power clean
1 front squat
1 push press
1 Back squat
1 Push press
BOOTCAMP
15 Minute AMRAP
50 Burpee
Buy-in
Increasing reps by 3
3-6-9-12-15…..
Goblet Squat (32/20kg)
50 Meter Bear crawl
APRIL CHALLENGE: Consecutive Ring Dips. Jon S. and Coach Arianna are in the lead with 34 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Effective TODAY: Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Like us? Yelp about it.
Results from the Pump & Run!
