Thursday 5, July 2012

Skill:

Hollow rocks
3x10-15

Strength:

Over head squats
2-2-2-2-2-2-2-2

Metcon:

5x

3 muscle ups
6 squat cleans 42.5/27.5kg
9 pull ups
12 thrusters 42.5/27.5kg
*** 20 min time limit

All I can say, is that was some damn good programming on my part, I was wiped out!!!!

Wednesday 4, July 2012

In honor of our holiday, we have a doozey of a workout.

Funny thing, I have either forgotten how to jerk, or had a temporary bout of trying to use sheer strength. Ummmmmm, proper form would of been easier. LMAO

7x
4 clean and jerks 80/60kg
17 GHD situps
76 double unders

HAPPY FOURTH OF JULY everyone! Be safe, and love you all!!!

JULY 4TH HOURS

CLASS SCHEDULE FOR WEDNESDAY JULY 4TH.

7am, REGULAR CLASS
8am, REGULAR CLASS
9am, REGULAR CLASS
10am - CROSSFIT LITE

Tuesday 3, July 2012

Skill:

Hollow rocks

Strength:

Back squats
5-5-5-5-5

Metcon:

3x
600m run
15 snatch - advanced 42.5/27.5kg
Or
15 snatch - beginner to advanced 24/16kg
15 chin ups

Monday 2, July 2012

Skill:

Hollow rocks
3x15-20

Strength:

Strict press
3-3-3-3-3

Metcon:

3x
400m run
10 hang squat cleans 60/40kg
10 wall balls 20/16lb
10 push press 60/40kg

Nice one coach Travis!

Saturday 30, June 2012

TODAY IS THE DAY - 21 TRANSFORM YOUR BODY CHALLENGE starts!

9am Chandler will discuss the why for and how comes on a paleo lifestyle, I will discuss randomness, and then Chandler, Steph and I will get you weighed, measured and pictures taken.

Brandon will be holding a workout at 9am outside for anyone not competing in the challenge.

Friday 29, June 2012

Skill:

Evil wheels - try adding weight to the bar for your evil wheels and increasing the drag on the pull back :-)

Strength:

Bench press
5-5-5-3-2-5

Metcon:

4-5x
20 kb swings 32/24kg
20 evil wheels

Thursday 28, June 2012

Skill:

Evil wheels

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

15 min AMRAP

6 four count burpees
12 wall balls 20/16lb
24 double unders