Core Lift: Back Squat
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90
Then: 3 attempts to hit a 1rm Record New PR
WOD: 4 Rounds each
1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
Sunday, February 28, 2010
Friday, February 26, 2010
Sat. 2-27-2010 Boot Camp (Running Seminar)
2-Rounds Best Time:
20 Push Ups
30 Pull Ups
40 KB Swings (35/25) (20 reps/arm)
50 Sit Ups
60 Burpees
1-Lap Around Bldg
POSE RUNNING SEMINAR
10am after morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at www.cf-tb.com
20 Push Ups
30 Pull Ups
40 KB Swings (35/25) (20 reps/arm)
50 Sit Ups
60 Burpees
1-Lap Around Bldg
POSE RUNNING SEMINAR
10am after morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at www.cf-tb.com
Thursday, February 25, 2010
Fri. 2-26-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: 1, 2, 3, 4, 5, 4, 3, 2, 1 TIMED!
(Men 95-135, Women 45-65)
Deadlift
Clean
Front Squat
Push Press
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: 1, 2, 3, 4, 5, 4, 3, 2, 1 TIMED!
(Men 95-135, Women 45-65)
Deadlift
Clean
Front Squat
Push Press
Drew's DL PR
Congratulations to:
Drew Fenske of the EA Youth Club!
Today Drew broke his previous Deadlift PR by 35 lbs.
Nice job Drew! Keep up the hard work!
New Personal Record=380 lbs.
Drew Fenske of the EA Youth Club!
Today Drew broke his previous Deadlift PR by 35 lbs.
Nice job Drew! Keep up the hard work!
New Personal Record=380 lbs.
Wednesday, February 24, 2010
Thrs. 2-25-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
WARM UP:
POSE RUNNING DRILLS
WOD: 4 rounds timed- 2 Teams
Sled Push 20’ down & back
Sprint 30’
Row 200m
Farmers Carry to end of drive & back
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
WARM UP:
POSE RUNNING DRILLS
WOD: 4 rounds timed- 2 Teams
Sled Push 20’ down & back
Sprint 30’
Row 200m
Farmers Carry to end of drive & back
Tuesday, February 23, 2010
Wed. 2-24-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Easy for who???
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: AMRAP in 30
Partner Training (Row until partner finishes WBS then switch)
Row (as many calories in 30 min. as possible)
WBS - 20
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Easy for who???
Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Reverse Lunge with Trunk Rotations
WOD: AMRAP in 30
Partner Training (Row until partner finishes WBS then switch)
Row (as many calories in 30 min. as possible)
WBS - 20
Monday, February 22, 2010
Tues. 2-23-2010 WOD
POSE RUNNING SEMINAR
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
POSE Running Drills
WOD: 50, 30, 10 TIMED!
Sit Ups
Hypers
Mountain Climbers (each leg)
Leg Raises
MB Toe Taps (each leg)
2-27-2010
10am after Sat. morning Boot Camp
$25.00/person ONLY 15 Spots Available!!
Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!
All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/
Warm Up:
POSE Running Drills
WOD: 50, 30, 10 TIMED!
Sit Ups
Hypers
Mountain Climbers (each leg)
Leg Raises
MB Toe Taps (each leg)
Subscribe to:
Posts (Atom)