Stretching and Mobility Classes

START NEXT TUESDAY AND THURSDAY AT 3PM.

COACH CHANDLER WILL BE IN THE GYM TO HELP COACH US ALL (YES THAT ESPECIALLY MEANS ME) THROUGH THE CORRECT MOBILITY AND STRETCHING TO HELP US BECOME STRONGER, AND HAVE MORE ABILITY IN PREVENTING OVER USE INJURIES!

ASSESSMENT WEEK - BE THERE!!!

Reminder next week is our assessment week.

Loads of fun, 1 rep max on our strength lifts, max vertical, pull ups etc.

You really do want to be here everyday next week!

Tuesday 29, May 2012

Happy Tuesday to you!

For some of us it is a Monday!

Skill:

Muscle ups/Pull ups

Strength:

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

Metcon: (thanks Cocah travis, I'm a tard)

5x
25 push press 35/22.5kg
50 double unders

Monday 28, Memorial Day 2012

Two classes at Virginia lake

7am
and
10am

Bring your vest if you want to do it in true form!

CrossFit Lite class will be held at 6pm at the gym.

Friday 25, May 2012

Today is the day all those practiced pistol squats come into play.

Skill:

Pistol squats

Strength:

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

Metcon:

3x

400m run
20 pistol squats - 10 each side
20 KB clean and jerks - 10 each side 24/16kg

Thursday 24, May 2012

Skill:

Pistol squats

Strength:

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

Metcon:

3x

3 minutes rowing
3 minutes rest

Score = lowest round meters

Wednesday 23, May 2012

Mid week, and its been a few days of couplets, and they are AWESOME!

Oh and speaking of awesome, I saw this a few days ago, and today I walked into the gym for 7am class, and right over to a nice pool of sweat, and I membered it!!

This is not sweat, it's LIQUID AWESOME!

Skill:

Pistol squats - still haha

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

21-18-15-12-9-6-3-6-9-12-15-18-21

Kettlebell swings 32/24kg
Push ups - on # 18 for me I thought "Damn, hand release push ups would of been even better!"

Hey all you BBCF Lite family members - WE ARE PROUD OF YOU!!!

No Matter How Slow Your Going Your Still Lapping All Those Sitting On The Couch!!!