For time:
– 400 m run
– 50 squats
– 400 m run
– 75 double unders
– 400 m run
– 100 abmat sit-ups
– 400 m run
Author: Ryan Savard
High Flyin’
via YouTube
Richard jumping 55″. This guy has some springs!
The hoodie order will be going out tomorrow (Thursday) by noon. If you would like one and haven’t written your name down you need to let me know ASAP! We are only getting these once..
New Class Times
5:30 and 6:30pm Monday – Friday
Sunday Suckday
This Sunday from 12-2pm
New Elements Class
Starting Jan. 25th
3 spots left! Call or email for more information
Clean 5×2 (rest at least 2 minutes)
the…
As Fast As Possible:
1-2-3-4-5-6-7-8-9-10
– hang power clean (135/95)
10-9-8-7-6-5-4-3-2-1
– ring dips
Goal Reach Training-Week 1
After warming up, spend approximately 10-15 minutes per skill that you wish to improve upon. Progressions along with short WODs to help foster skill development will be available. Come ready to work!
Find max height box jump in 10 minutes
then..
5 rounds for time:
– 8 TGUP (35/18)
– 8 Burpees
– rest 2 min
* Focus on quickness and efficiency.
In The Long Run
At the top of the CrossFit pyramid lies “sport”. Sport, in this context, pertains to anything athletic outside the walls of our gym that your CrossFit training makes you better at. Since we have some runners in our community I thought this article would be appropriate. The old-school thinking of high volume/low intensity in terms of marathon training is slowly being replaced. This is where CrossFit Endurance comes in.
Another related article on the infusion of strength and endurance training by Mark Sisson. Check out the second question.
Write at least three goals on the board! All goals should be pre-approved.
Hoodie orders are going out this Thursday! There is a sign up sheet on top of the cubbies. This is a one time deal so get them now!
Bear Complex
5 rounds for max load of:
6x
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
* Rest as needed but do not drop the bar until the round is completed. 5 burpee penalty every time bar touches the ground before the round (6 sets) are completed.
Hoodies!
The hoodie design is in! This is only a rendering, so the real deal will look a little different. We are thinking about adding some green draw strings. The hoodie itself will be american apparel like the one in the “front” view. Price is not certain but I believe it will be around $40 per hoodie. ORDERS GO OUT NEXT THURSDAY (Jan. 19th). Please put your name down on the list on top of the cubbies along with which size you would like. Don’t be left out!
Free Saturday Workout @ 9am – Ages 50+
Free Saturday Workout @ 10am – Regular CrossFit