Monday, April 30, 2012

May 1

Freddy VS Ken Continued.... Round 2 Fight!

Strength
1-1-1-1-1-1-1
Split Jerk
then,
OMEM for 12min
3 Power Clean @ 80% of 1RM
5 Hand Release Push Up

Sunday, April 29, 2012

April 30

Candice Ruiz takes 2nd place at the South Central Regionals

Strength
2-2-2-2-2
Back Squat

MetCon
For Total Time:
3 Rounds of:
7 Deadlift (275#/185#)
7 Pull Up
then,
21-15-9
Wall Ball (20#/14#)
Toes To Bar

Wednesday, April 25, 2012

April 26

"Regardless of what the problem is....the answer is to squat"

4 Rounds of:
400m Run
50 Air Squats

6:30am, 8:45am and 12pm class is as normal today. Afternoon classes are cancelled but we will be open for "open gym." So come by and do the workout anyways.
(Open Gym 1-7pm)

EST is CLOSED Friday and Saturday.

Tuesday, April 24, 2012

April 25

Strength
2-2-2-2-2
Overhead Squat (3-1-0-1)

MetCon
5 Rounds of:
10 Power Snatch (95#/65#)
20 Grasshopper

Reminder* EST will be CLOSED Friday and Saturday

Monday, April 23, 2012

April 24

 Manna Hold

Strength
3 x Max L-Sit Hold

MetCon
2 Rounds of:
10 HSPU
15 Box Jump (24"/20")
20 Deadlift (155#/105#)
25 Burpee

Sunday, April 22, 2012

April 23


Freddy Vs Ken C....Fight!

Strength
2-2-2-2-2
Back Squat (65% 1 RM) (0-3-0-0)

MetCon
2 Rounds of 
20 Front Squat (95/65)
15 Pull Ups
10 Shoulder to Overhead (95/65)

Thursday, April 19, 2012

April 20

Deadlift Form Faults. Can you list them all?

20 Min to Establish a:
1 Rep Max Deadlift
and
1 Rep Max Bench Press

Wednesday, April 18, 2012

April 19

CrossFit Regional Workouts

For Time:
1200m run
Then,
8 Rounds of:
8 Pull Ups
8 Ring Dips
 Then,
800m run

April 18

Strength
2-2-2-2-2
Press

MetCon
12min AMRAP
10 Goblet Lunge
10 Toes to Bar
10m Bear Crawl

Monday, April 16, 2012

April 17

Strength
1 Rep Max Back Squat

MetCon
4 min. - Row
3 min. - KB Swing (53/35)
2 min. - Burpee
1 min. - Double Under

Sunday, April 15, 2012

April 16

Strength
1 Rep Max Clean
MetCon
7 Rounds:
2 Wall Climbs
3 Power Cleans (80% of the 1 RM)

Thursday, April 12, 2012

Wednesday, April 11, 2012

Tuesday, April 10, 2012

April 11

  • Keep your legs straight and together, with your toes pointed towards the ceiling.
  • Tighten your stomach and back so you aren't arching your back or bending in the hips.
  • Don’t stick your head out.
  • Push down through your palms so your shoulders and arms are fully extended, elbows always locked out. 

Strength
3 x Max Handstand Hold

MetCon
12 Min AMRAP
5 Pull Up
7 Burpee
9 Shoot Through

Monday, April 9, 2012

April 10


2 Min. Barbell Complex
 Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Any variation of this is fine as long as each movement standard is met. 
(This is acceptable; Deadlift, squat clean to thruster, back squat to thruster)

Your score is your Reps x Weight

Then,

Tabata Sit Ups

Sunday, April 8, 2012

April 9

Happy Easter

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are: 
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump

Thursday, April 5, 2012

April 6

5 Rounds of:
10 Pull Ups (Strict)
Max Rep Ring Dips
Long Shuttle (Fast)
Recover

Not For Time

Wednesday, April 4, 2012

Tuesday, April 3, 2012

April 4


Robb Wolf's 30 Day Total Transformation - Interactive eBook GuideThe Paleo Diet Budget Shopping Guide
Click the Pictures for a link to buy Robb Wolf's books. Would be a great read for our 30 day challenge. Your purchase also benefits our gym. So get one!!
(Use promo code cfest if it is asked)

Strength
1-1-1-1-1
Clean and Jerk

MetCon
"Death By C&J"
1 C&J (135#/95#) in min. 1
2 C&J in min. 2
3 C&J in min. 3
and so on until you are unable complete all of the C&J's during that min.

Monday, April 2, 2012

April 3

Great story. Watch it.

Strength
3-3-3-3-3
Push Press

MetCon
Alt. Tabata
KB Swing (1.5/1)
Box Jump (24"/20")

Sunday, April 1, 2012

April 2

Strength
5-5-5-5-5
Back Squat
 
MetCon
10 min AMRAP
3 Snatch Pulls (135#/95#)
3 Power Snatch
3 Wall Climbs