Thursday 2.12.15 Barbell Club
@CFML A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Sunday 2.15.15 – Pull Up & Muscle Up Clinic Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic […]
2.11.15 Box Brief
Free Clinics The CrossFt Open is only a few weeks away. Join us every weekend from now until the first workout is announced (2.26.15) to improve on common movements often seen in The Open; the clean & jerk, the snatch, rowing, double unders, pull-ups and muscle ups. Sunday 2.15.15 Pull Up & Muscle Up Clinic Location […]
Wednesday 2.11.15 On-Ramp @CFML
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Wednesday 2.11.15 Competitor WOD
Strength Squat Clean (10×2 @ 501RM + micro band tension ) *Use DBs to anchor bands Strength Clean Pull (5×5) WOD “Venkman” With a clock beeping every 1min complete: 1min Max Pull Ups –Then– x6 Pull Ups EMOM for 6min Rest 1min 1min Max Alternating T2B –Then– x6 Alternating T2B EMOM for 6min Rest 1min 1min Max […]
Wednesday 2.11.15 Barbell Club
@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x80) 3-5 warmup sets, then 4x4x80 25 min C: Clean Complex (4 sets)
Wednesday 2.11.15 Crossfit Kids
Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl under the benches–climb over the boxes—backwards balance beam–flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats
2.10.15 Box Brief
Motivational Momma Monday’s™ Honors: Stephanie Vetro McCloskey This week, Motivational Momma Monday’s™ honors Stephanie Vetro McCloskey, of Havertown, PA with her remarkable story of perseverance and triumph. Stephanie, you are a true inspiration! Thank you for sharing your story and THANK YOU for paving the way for so many other women. Congratulations! Stephanie’s Story: 287 pounds. […]
Tuesday 2.10.15 On-Ramp @CFR5
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Tuesday 2.10.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 60% 1RM Front Squat ) **Box height is well below parallel WOD “The Truffle Shuffle” 30 Back Squats (135, 95) 30 Box Jumps (24, 20) 30 Deadlifts (135,95) 30 KB Swings (55, 35) **Bar taken from ground Special Strength 3×8 Band Assisted Inverse Curl **Use rig, have […]
Tuesday 2.10.15 Crossfit Kids
Warm-up 1 min at each jump rope squats burpees unloaded PVC push press Gymnastics 4 minute AMRAP PARTNER UP!! 5 jumping pull ups 5 push ups 5 sit ups 10 lunges Weightlifting Sumo deadlift high pull Metcon 8 min AMRAP 20 mountain climbers 10 kettle bell sumo deadlifts 10 goblet squats Cool Down Leg stretching […]
