Wednesay hours are: 3:00pm/4:00pm/5:00pm with Charles
Warm up with (4) rounds of: Tabata Squats then Tabata Sit-ups:
One round equals=(20 sec of work/10 sec of rest)
WOD:
Box Jumps (24″, 20″)
Knees to Elbows
Push-ups
Pyramid to 10= (1,1,1,2,2,2,3,3,3..8,9,10)= FINIS
Anthony will be back in town today, welcome back Coach!!!
Tuesday’s class hours are 0800 and 0900
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Remember: it is always scalable!
Featured in this clip is Luis G and Fletch F, two innovative gentlemen who came up with the ISR Matrix, a Law Enforcement hand to hand counter measures system. Fletch also runs Naples Brazilian Ju-Jitsu, here locally. Fletch is one of the best in the game, if you ever get the “bug” to roll; go visit him and tell him that “Juan” sent you, it always sparks a smile.. http://www.youtube.com/watch?v=QsLStyynEVs
Hosey
Monday’s class hours are 0800 and 0900
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Work your way up to a ”pure” one rep total, bad form doesn’t count, you only get (3) chances to crush it…..Don’t hold back now..Don’t be afraid to succeed..Every difficulty is an opportunity in disguise! http://www.youtube.com/watch?v=obdd31Q9PqA
Friday 8-9 classes only
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Scored by the number of pull-ups completed for each round, so chalk’em up baby…
Ever wonder how Crossfitters compare to professional athletes? Check out the clip that some of the guys from CF Los Angles made: http://vimeo.com/5009778
The “Box” will be closed over the weekend, and will re-open on Monday for a 0800 and 0900 class. Pick your class and be prompt, classes start at those times, if you show up early or late; please be respectful of your CF Family! Floor space has been filling up fast.
Rob L, will be opening and running class on Monday morning. Rob has also completed the CF nutrition certification recently, so those of you with questions on how to eat and crush WODs, be sure to pick his brain.
Hosey
Thursday’s Class Schedule: 8,9,10 & 11 Classes Only
Warm Up “A”
Complete as many rounds as possible
20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power Snatch, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I believe I have discovered the reasoning behind Coach Anthony’s sudden visit to the great “Willd, Wild, West”. I would bet “10 burpees” he is purchasing one of these babies, for his office at the box…http://www.youtube.com/watch?v=NMj4R5PeOvI …Protect your genitals…. Please.
Hosey
Wednesday
Warm Up “B”
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090504.
5th ANGLICO - SAMURAI 53, Philippines
Monday and Tuesday 8-12 classes only
Wednesday 8-10 and 3, 4, and 5 classes
Thursday 8-12 classes only
Friday 8-10 classes only
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
CrossFit Certification Seminars: CrossFit Montclair and The Ranch, Aromas CA
CrossFit Kids: “Naughty Kids” by CrossFit Snohomish - video [wmv] [mp4]
Please continue to check the blog for changes in class schedules for next week. I will be out of town starting Tuesday and adjustments to the gym hours will be necessary. Thank you.
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Compare to 040523.
2009 Limited Edition July 4th Shirts
Warm Up “B”
Then…
Warm up to your single Hang Power Snatch
Then…. WOD
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Rest in between sets
Not CF related, but fun to watch..Kind of reminds me of Coach Bob!
http://www.youtube.com/watch?v=kDKiQfBs9lo&feature=player_
Hosey….