Black Friday, just got personal
Wednesday 11.22.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 4 minutes to complete: 10 jumping jacks 10 squats 10 scales 10 frankensteins 10 broad jumps 10 lunges x2 Metcon (AMRAP – Rounds and Reps) 6 AMRAP 10 box jumps 10 side plank openings 10 burpee box overs […]
Wednesday 11.22.17 CrossFit
Thanksgiving Holiday Hours Thurs. 11.23.17 9:00a Radnor Memorial Field WOD Fri. 11.24.17 8:30 & 9:30am, babysitting both times Saturday, normal schedule ROWVEMBER WOD #3 “Max Power Output ‘Peak 5 Test’” 5 x 30s Sprints for max power output using watts on the monitor Metcon 3 Rounds 20 KBS (55,35) 20 Burpees – Rest 5:00 – […]
Tuesday 11.21.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Metcon 3 x 8min Rounds Teams of 2 Row 1k – Then – AMRAP 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups) Intent: […]
Tuesday 11.21.2017 CrossFit PreTeens
Warm-up Coach Choice! Make It Fun! Work Out Partner Up! Split Work evenly 8 Rounds 26 front squats 26 burpees 26 push press 26 sit ups 26 thrusters 26 mountain climbers 26 pull ups
Monday 11.20.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 1 min high knees :30 jog in place 1 min squats :30 jog in place 1 min jumping jacks :30 jog in place Metcon (AMRAP – Reps) Tabata Style 2 min row :30 rest 2 min weighted Russian […]
Monday 11.20.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Strength Squat Clean (Clusters 1.1 (10s) Every 90sec 10×2) Adv: Build to 85-90% of 1RM. – Beginners: Work technique for sets of 5 Intent: Spend the entire session focusing on technique adding weight if technique permits. Squats cleans are […]
Monday 11.20.2017 CrossFit Teens
Warm-up Coach Choice! Make It Fun! Metcon Partner Up! Split Work evenly 8 Rounds 26 front squats 26 burpees 26 push press 26 sit ups 26 thrusters 26 mountain climbers 26 pull ups
Sunday 11.19.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Strength 3 Rounds of: 1a) DB Neutral Grip Bench Press x 10 1b) 1-Arm DB Rows x 10 ea 1c) Russian Twists w. a plate x 20 Metcon AMRAP 20: Run 400 meters Rest 30s Beginner: Scale to 100-200m […]
Saturday 11.18.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 200 m row-plank hold Accumulate 1600 meters Partner up! Metcon (AMRAP – Rounds and Reps) 24 AMRAP Partner up! 20 push press 200 m run 30 push up 200 m row 40 pull up 20 cal bike
