RP: Light Day Crossfit Team Series WOD 2 All information how the TEAM Series will run is HERE WOD 2 For Time: Double Unders x 120 reps (each) Chest to Bar Pull Up x 120 reps (Sets of 15) Hang Power Snatch x 120 reps (Sets of 15) Double Unders x 120 reps (each) *For all
Workout of the Day (WOD)
Thursday 9.21.17
RP: Light Day Crossfit Team Series WOD 1 All information how the TEAM Series will run is HERE WOD 1 9-15-21 Synchronized Thruster Synchronized Bar Facing Burpee For all Event info click HERE
Wednesday 9.20.17
RP: Light Day Essentials: A. 7 Sets Fifteen Second Overhead Squat x 2 reps Tempo @ 5551 On the 2min Mark Or ADAPT B. 10min AMRAP 85% Row x 250 meters Burpee Over Rower x 8 reps Row x 250 meters Alternating Dumbbell Snatch x 8 reps Rest 6min 10min AMRAP 85% Run x 100
Tuesday 9.19.17
RP: Light Training Day The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. Essentials: A. 4 Sets Ring Pulls x 10 reps + Chest to Ring Hold x 20 sec Rest 45 sec Rower Plank Slides
Monday 9.18.17
Essentials: A. 5 Sets 3 Front Squat + 1 Split Jerk Front Squat Tempo 33×1 Starting Set @ 50% of 1rm Front Squat On the 2:30min B. 18-14-10-6 Goblet Squat Ring Pull Fitness: A. 5 Sets 3 Front Squat + 1 Split Jerk Front Squat Tempo 33×1 Starting Set @ 50% of 1rm Front Squat
Saturday 9.16.17
Essentials: A. 5 Sets Kettlebell Push Press x 7 reps per Arm Tempo @ 31×1 Single Arm Ring Pull x 7 per side On the 2:30min B. For Time: Slam Ball Over Shoulder x 30 reps Box Facing Jump Over x 30 reps Fitness: A. 5 Sets Kettlebell Push Press x 7 reps per Arm
Friday 9.15.17
RP: Light Training Day Essentials: A. 5 Sets Deadlift Cluster x 1.1.1.1.1 77-80% Rest 5 sec between Reps On the 2:30min B. 3 Sets Run x 200 meters Box Dip x 10 reps Rest 90sec Run x 200 meters Incline Push Up x 10 reps Rest 90sec Fitness: A. 5 Sets Deadlift Cluster x 1.1.1.1.1
Thursday 9.14.17
RP: Non Training Day The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. Essentials: A. 9min EMOM Box Jump Over x 6 reps Kettlebell Swing x 6 reps 7min EMOM Burpee x 5 reps Wall Ball
Athlete Spotlight: Miriam Lopez
Name: Miriam Lopez Age: 39 Occupation: Mom taking care of my kids Which class time do you usually attend? 9:30 Favorite WOD: I just like giving it all I got, no matter the WOD!! Favorite CF Movements: Back Squat 3RM Back Squat: 185 1RM Deadlift: 145 Favorite Food: Mexican Food Favorite Movie: Shrek Favorite Athlete:
Athlete Spotlight: Ryan Pedersen
Name: Ryan Pedersen Age: 39 Occupation: Operations Manager Which class time do you usually attend? 9:30am Favorite WOD: Any kind of chipper. I appreciate a variety of movements. Favorite CF Movements: Front Squat 3RM Back Squat: 235 1RM Deadlift: 335 Favorite Food: Fried Chicken, at any meal or any point in the day. Favorite Movie:
Wednesday 9.13.17
RP: Light Training Day Essentials: A. 5 Sets Back Squat x 5 reps Start first set @ 50% and build Tempo 33×1 On the 2:30min Or ADAPT B. 5 Rounds For Time: Air Squat x 12 reps Goblet Squat x 9 reps Overhead Squat x 6 reps Fitness: A. 5 Sets Back Squat x 5
Tuesday 9.12.17
The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. RP: Light Training Day Essentials: A. 12min Every 40 sec 1. 4 Dumbbell Snatch Right Arm + 50ft Dumbbell Overhead Walk 2. 4 Dumbbell Snatch Left Arm
Monday 9.11.17
We plan on having classes on Monday. Please use caution when traveling to and from the gym. RP: Light Training Day Essentials: A. 7 Sets 3 Hang Squat Clean + 3 Front Squat Empty barbell On the 2min Marks or ADAPT B. Yearly Benchmark “Assessment WOD” 8min AMRAP Row x 500 meters -Then- As Many
Advance Rehab warm-up
No Excuses CrossFit is excited to begin the Advance Rehab warm-up in class on Tuesday, Sept. 12. These exercises will help us increase mobility, improve our performance in the gym and decrease a risk of injury. It should take about 10-15 minutes to complete all of the exercises in your group. Please take a look
Saturday 9.9.17
There are no class times. We will run everything in heats. See below for the times. Kettlebells For Kids 9-minute AMRAP KBS x 9 (55/35) Burpees KBS x 9 (55/35) Box Jumps (24/20) *Scale to your fitness level Here’s the link to donate online: https://www.classy.org/fundraise/team?ftid=122769 Heat times: 8:45, 9:00, 9:15, 9:30, 9:45, 10:00, 10:15, 10:30,
