Flexibility:
– Band work
Warm-up:
– 35 wall-balls unbroken
then…
Metcon
6 rounds for time of:
– Barbell complex (95/65)
– 100 m run
Flexibility:
– Band work
Warm-up:
– 35 wall-balls unbroken
then…
Metcon
6 rounds for time of:
– Barbell complex (95/65)
– 100 m run
CrossFit competitions, in my opinion, are THE best way to see what we do in action. Just the environment itself bleeds community and will install a new sense of respect for the up-and-coming sport. This year, OneMR Brand is putting on a competition in Belton on November 11th. This competition is unique in that it is only for beginning and intermediate CrossFitters. If we get enough people to make it worth it then we could all caravan on down there for the day. I urge you to consider this as the spots are filling up fast! Take a look at the website for more information.
FREE Saturday session at ED*CF: October 15th, 10am
30 Day Fall Paleo Challenge starts October 24th!!!
Congrats go out to Mason and Shawn for nailing their double unders this week!
Build up to a tough clean in 15 minutes
then…
“Cindy”
AMRAP in 20 minutes of:
– 5 pull-ups
– 10 push-ups
– 15 squats
Skill: Kipping pull-up/ muscle-up
Metcon:
“Annie”
50-40-30-20-10
– Double unders
– Sit-ups
then…
Sprints!
We are proud to offer one of the only CrossFit classes in the city catered to individuals over the age of 50. Our Master’s class is offered five days a week and never skips a beat. We focus on rehabilitation, flexibility, hormonal regularity through added strength and lean mass gains. These athletes might not be preparing for the 2012 CrossFit Games, but they are preparing to live life to the fullest.
Strength:
– Press 1-1-1-1-1
– Push press 3-3-3-3-3
then…
“Grand Slam”
3 rounds
– 10 front squats (135/95)
– 15 burpee box jumps
– 20 kettlebell swings (53/35)
21-15-9
– sumo deadlift high pulls (95/65)
– turkish get-ups
then…
October Challenge!
Lose your scale! Why you shouldn’t be so concerned with the numbers on your bathroom scale.
The plight of muscled Americans. Don’t be afraid of ‘the grunt’ at our box!
Think your running form needs some work? … How mother nature intended you to run.
um… what?
** FREE class this Saturday at 10am for all levels of fitness after the free 9am Master’s (50+) class. Bring friends!