BIG NEWS!!!We have been accepted as a CrossFit affilitate.We will be offering classes at 7am, 9am and 6pm starting next week focusing on the WOD's posted at Crossfit.com, as well as offering foundations classes twice a week Monday at 7pm and Saturday at noon for those...
2009 has already started right
Wednesday 12/31/08Fight Gone BandFrom CF HQ:Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations...
Saturday the 2nd of January , 2010
Jason (JC) ChiccolaEarline Feugill****Homework assignment WOD*****If you have designed a WOD for us to try out in class please bring it in and we will be taking a vote. Running class is on at 11am Oly class is on at 12noon
DER LIFTINSCHTEINrest or lift and carry practice.
Tuesday'Eva'Run 800 meter70 lb dumbbell swing x30Kipping pull up x305 roundsDan-47:35 RxPete-48:38 RxJoe-45:49 (60 lb db first round, 40 lb KB after)Peter ran too far, Kaya's puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there...
This week
Sunday was a rest day, a good layoff and set up for the week. MondayDeadlift x5Burpee x105 rounds for time. Pete-4:20 @225Dan -5:39 @225Pete-Olympic Lift practiceDan-Bench Press 10, 8, 6, 4, 2, 4, 6TuesdaySplit snatchSeven rounds of one rep maxPete165, 175, 185, 200,...
12/13/2008 RouteFind more Runs in Miami, FloridaOne kilometer path in morningside park. I know, i know...it says .97, but the html code won't loop it. Anyway, aimed for 45 minutes. It's nice to run this distance in a park on grass but also with a marker so you can...
Weighted Pull Ups 11amBodyweight slow as possible x540 lb. KB x570 lb. (40 and 30 KB) x280 lb. (40, 30kb, 10 lb plate) x295 lb. (40, 30kb, 2x10 lb plate, 5 lb plate) x190 lb. (40, 30kb, 2x10 lb plate) x1Last two got stuck half way through the rep, had a light spot to...
Tuesday'Annie'50-40-30-20-10Jump rope double undersSit upJoseph 7:40Peter 9:59Dan 11:59I liked this one. I had never hit more than three double unders in a row. Hit the set of 30. Gonna work these. Before this did bench press for fun.45 x12, 135 x12, 205 x1 (up too...
100 squats2 muscle ups80 squats4 muscle ups60 squats6 muscle ups40 squats8 muscle ups20 squats10 muscle upsDan 20:49Joe 30:17Pete 24:46 (3 rep penalty)Tina 28:49 (bar dips, ring pull x3 for each MU)