tag:blogger.com,1999:blog-34562758364301010502024-02-19T10:39:31.796-05:00CrossFit KingstonAndrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.comBlogger1099125tag:blogger.com,1999:blog-3456275836430101050.post-91870129923248727912013-04-09T13:56:00.001-04:002013-04-09T13:56:04.604-04:00Tuesday April 9/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitE7bVY4w9mrLxuZDd40n1JWb6HkFtB1zuKGC2bq2MZxrA_5W4URyPKX7uM9gIUF7d0rZp6LsyZQYsQHWTeDah1OTUQKWAK4O-1KKpTw24K-FdBeM3N5es11jHkgm7QgZNPoE2babWjzuc/s1600/539772_534914653206769_1912070687_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitE7bVY4w9mrLxuZDd40n1JWb6HkFtB1zuKGC2bq2MZxrA_5W4URyPKX7uM9gIUF7d0rZp6LsyZQYsQHWTeDah1OTUQKWAK4O-1KKpTw24K-FdBeM3N5es11jHkgm7QgZNPoE2babWjzuc/s320/539772_534914653206769_1912070687_n.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 1 - work up to max double</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Power clean and Jerk</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 2/conditioning</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Work up to heavy X 2</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Power clean + Clean X 2 + Front Squat X 2</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*If you have extra time*</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Evil Wheel X 10</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Shoot Throughs X 20</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Max Sets</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com34tag:blogger.com,1999:blog-3456275836430101050.post-27607526127585778802013-04-08T19:32:00.001-04:002013-04-08T19:32:21.842-04:00Monday April 8/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQzPOy2QYaTVwAl9h3WPZwwSHNzpdhIaWkc_wrVui3jLRLRpN_vZczyNkENJb9n_qj-dGXQIQjBG901wBQA11rfZefSubnnxL0WxAiaS46tM-_GC64ReVBoCQpaHdQRci2VInoMTReQiBJ/s1600/23.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQzPOy2QYaTVwAl9h3WPZwwSHNzpdhIaWkc_wrVui3jLRLRpN_vZczyNkENJb9n_qj-dGXQIQjBG901wBQA11rfZefSubnnxL0WxAiaS46tM-_GC64ReVBoCQpaHdQRci2VInoMTReQiBJ/s320/23.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Back Squat - 2RM</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">RDL 6-6-6-6-6</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">*After each set*</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">DB Lunge X 8 (each leg)</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Back Body Line X 1 min</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Box Jump X 8</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">or</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Pistol X 6 (each leg)</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-62894051876179100282013-04-05T09:11:00.002-04:002013-04-05T09:12:28.090-04:00Vote now for Canada's Best New Artist<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZm9kjAyZbdQ_6KbKctYbqXdRBsFnPavjmOm9x_uCCRNdtn0wHo0Z7w7WT2tnCnGteOcY1exI9KPLjms2IM4tRCgCDl6P0U5L20bXXDjs1PvqTvm9XCNkQ1dyqZkAFiEgC5YZX_0ZjanuH/s1600/henry-3_16x9_620x350.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZm9kjAyZbdQ_6KbKctYbqXdRBsFnPavjmOm9x_uCCRNdtn0wHo0Z7w7WT2tnCnGteOcY1exI9KPLjms2IM4tRCgCDl6P0U5L20bXXDjs1PvqTvm9XCNkQ1dyqZkAFiEgC5YZX_0ZjanuH/s320/henry-3_16x9_620x350.jpeg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Please take 2 seconds to go to the following link and vote for "Henry Norris" in the Hunt for Canada's best new artist. Henry is the nephew of our own Tracy churchill-Anderson</span><br />
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<span class="Apple-style-span" style="color: #cfe2f3; font-size: x-large;"><a href="http://music.cbc.ca/#/Searchlight" target="_blank">Vote here</a></span><br />
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<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Voting closes April 7th for the top 2! Henry is currently in the top 4 in Canada!</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-15630565388546719162013-04-04T15:52:00.003-04:002013-04-04T15:52:46.703-04:00Thursday April 4/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbgjV5Wnbd7Mkj_7u72GTeueZS-jgUCVP_vi4abGBml7UweAYYT9LBZqFuHyAWcbyc4c7hhTaSMlobj-l32LVu4wLhu5Gi6_7MlflFwbj6XZZza9ibEzJgfUNgTZrNoJkC0_PMJVup9tk9/s1600/21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbgjV5Wnbd7Mkj_7u72GTeueZS-jgUCVP_vi4abGBml7UweAYYT9LBZqFuHyAWcbyc4c7hhTaSMlobj-l32LVu4wLhu5Gi6_7MlflFwbj6XZZza9ibEzJgfUNgTZrNoJkC0_PMJVup9tk9/s320/21.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">A - Max Bench or 3-3-3-3-3</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">B - on the minute for 20 min</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">50ft Prowler Push - Women - 105lbs</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;"> Men - 145 lbs</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-82723727481356970152013-04-03T12:39:00.002-04:002013-04-03T12:39:43.751-04:00Wednesday April 3/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsIr6yj_ZndCOIxYAsmcxCx_k5EjSNYBFHbveXIBgDPtOuk1V-S3ZQtAeu5hF93N_goKwhUikWXxjN-efCc0G0nNspXKuVwR-pQ7qJGDij0b1OfRhhfcWy_8_xZMvzL5MuaomK8syex_Mi/s1600/IMG_0147.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsIr6yj_ZndCOIxYAsmcxCx_k5EjSNYBFHbveXIBgDPtOuk1V-S3ZQtAeu5hF93N_goKwhUikWXxjN-efCc0G0nNspXKuVwR-pQ7qJGDij0b1OfRhhfcWy_8_xZMvzL5MuaomK8syex_Mi/s320/IMG_0147.jpeg" width="240" /></a></div>
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<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Our resident carpenter Rudi playing around on the climber he built for us!</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Strength/Lift</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Power Clean MAX</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">-10% 2 X 2</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Strength/Conditioning</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Work up to heavy set (1 set = 2X through sequence)</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Power Clean + 2 Front Squat + Jerk</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-48357389302783379822013-04-02T09:06:00.001-04:002013-04-02T09:06:14.059-04:00Tuesday April 2/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_SQBtrhSN2-JaSpmm1EbbfWXkORqr6ijOq9xnatyi8TN3alD7b2D6bQEst9wKkLJ78AjkuM7PzfOpxowBe4SinbhEH0fYIBIjZXEgqd8Ekl1dJJz1gbQCAKe6HSDHKRKcu4lcn8jztJRd/s1600/26.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_SQBtrhSN2-JaSpmm1EbbfWXkORqr6ijOq9xnatyi8TN3alD7b2D6bQEst9wKkLJ78AjkuM7PzfOpxowBe4SinbhEH0fYIBIjZXEgqd8Ekl1dJJz1gbQCAKe6HSDHKRKcu4lcn8jztJRd/s320/26.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Strength/Lift 1</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Back Squat</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">10-10-10</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Strength/Lift 2/Structural</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">RDL</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">12-12-12-12</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*After each set - DB Lunge X 10 (Each leg)</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"> Ring Pull Ups X 6-8</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"> Back body Line X 1 min</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Conditioning</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">A - AMRAP in 6 min</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">3 DB Cleans</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">8 Burpees</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">B - AMRAP in 6 min</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">10 Ball Slams</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">20 Mountain Climbers</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-71030685008604554632013-04-01T10:46:00.002-04:002013-04-01T10:46:25.798-04:00Monday April 1/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip6e_SqpLnSKupEoNig8q77yztoh07H59-8H9bHxPh962QbkX8xQmiO8R0eUAWq4jk6eRwzUg1WDETUoc1cG8aVEtlA3O3aZsSYS43tJPc-8aCUafSzv5rNPu_T9zL6QFAIl0fy_Bf2WRn/s1600/IMG_3586.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip6e_SqpLnSKupEoNig8q77yztoh07H59-8H9bHxPh962QbkX8xQmiO8R0eUAWq4jk6eRwzUg1WDETUoc1cG8aVEtlA3O3aZsSYS43tJPc-8aCUafSzv5rNPu_T9zL6QFAIl0fy_Bf2WRn/s320/IMG_3586.jpeg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Structural/Warm up x 2</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Banded Duck walk</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Snatch Press + OH Squat</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Lift/Strength </span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Snatch - Max</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">*Power Snatch + Snatch until 70% - continue to Max*</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Lift 2/Strength 2</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Pendlay Row</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">8-8-8-8-(8)</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">*After each set*</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Walk outs X 5 + Lever Planche X 1 min + 5 Push ups</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">TTB/Leg raises</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Conditioning/Structural</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Ring Pull Ups X 8</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Pistols X 6 (each leg)</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">Lever Planche X 1 min</span></div>
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<span class="Apple-style-span" style="color: #a2c4c9; font-size: large;">KB Swings X 15</span></div>
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Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-76002993582603756922013-03-28T19:51:00.002-04:002013-03-28T19:51:21.344-04:00Thursday March 28/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY7fGRAQ1-qTAvcZO0Ky8DTvyqLMlLPDy89b-3zTvKCd06bjufGC4qmGqJFFDw6nimh6LrL_qCgRatvjYim1V2qjRRglgBny_KAWxBFOhF9O5WfVHuULIKQMYZV1cVfXutxEQerbA8EF-z/s1600/IMG_3564.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY7fGRAQ1-qTAvcZO0Ky8DTvyqLMlLPDy89b-3zTvKCd06bjufGC4qmGqJFFDw6nimh6LrL_qCgRatvjYim1V2qjRRglgBny_KAWxBFOhF9O5WfVHuULIKQMYZV1cVfXutxEQerbA8EF-z/s320/IMG_3564.jpeg" width="240" /></a></div>
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<br /></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Snatch Deadlift</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">5-5-5-5-5</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">High Hang Snatch - work up to heavy double</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Structural/Conditioning - 20 min work</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">One arm DB Row X 10</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Front Body Line X 45 seconds</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">Ring Pull Ups x 8</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: x-large;">KB Swing X 25</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-6800449655124910072013-03-27T09:07:00.000-04:002013-03-27T09:07:04.828-04:00Wednesday March 27/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjME3QKcXjQlCcXjHz8VvT4qAqNG5fyuszBtWJ7cdf_qS__7s9TtS_KqWjZvK7HSy3d2vUiKeGDfmLcIu60eb3af_cYsbgbKQIVfNxanq5ujPW5a9x-JIDHwe97Y-JOrnnZZPWfUaPDT5pl/s1600/IMG_3582.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjME3QKcXjQlCcXjHz8VvT4qAqNG5fyuszBtWJ7cdf_qS__7s9TtS_KqWjZvK7HSy3d2vUiKeGDfmLcIu60eb3af_cYsbgbKQIVfNxanq5ujPW5a9x-JIDHwe97Y-JOrnnZZPWfUaPDT5pl/s320/IMG_3582.jpeg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Good Friday March 29/13 - GYM CLOSED</span></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Saturday - 10AM class</span></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Sunday - CLOSED</span></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Monday - Classes as usual</span></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">A - Max Weight Prowler push - 50 ft</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Mens starting weight - 215 - will increase 30 lbs each round</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">womens starting weight - 125 - will increase 20 lbs each round</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">You must do 5 total rounds - you can skip rounds but can not go DOWN in weight</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">B - Landmines "50" - 4/5 sets</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">C - Paralette Shoot Throughs X 20 - 4/5 Sets</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">(Part B and C will be completed during your prowler breaks)</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-52400020517314810062013-03-26T09:11:00.001-04:002013-03-26T09:11:16.163-04:00Tuesday March 26/13<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYaZ3LG9foJmSURZfAbuyQm_zPmdRW8nl_rlT1TpSa8Te1y3PFQiu6BM6bzBXG8tsotJA6inuJwTJJON_gysrwEBMFMMxoqjZvq8lr7UzooCPLgyqAgM-Jx_VQpEIDDQEc25VvnQCfbH6X/s1600/IMG_3593.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYaZ3LG9foJmSURZfAbuyQm_zPmdRW8nl_rlT1TpSa8Te1y3PFQiu6BM6bzBXG8tsotJA6inuJwTJJON_gysrwEBMFMMxoqjZvq8lr7UzooCPLgyqAgM-Jx_VQpEIDDQEc25VvnQCfbH6X/s320/IMG_3593.jpeg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Good Friday March 29/13 - GYM CLOSED</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Saturday - 10AM class</span></div>
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<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Sunday - CLOSED</span></div>
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<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Monday - Classes as usual</span></div>
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<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Strength/Lift 1</span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Power Clean Max</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">or</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Power Clean + Clean + 2 Front Squat + Jerk</span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 2</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Pendlay Row</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">8-8-8-8-8</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">After each set - </span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Ring Support X max</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Leg Raises X 10</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Structural/Conditioning - 15 min</span></div>
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<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Ring Support X max</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Cossack + Pistol X 10</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">L-Sit X max</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Walk out + Push Up X 10</span></div>
Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-86418691285672145222013-03-25T10:23:00.002-04:002013-03-25T10:51:43.561-04:00Monday March 25/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCkay0b477gBGciB3E3wd2n_juvqA7xiuOIYZ_F4odz37jbHWr_Ay0Qes8-3JE1tt38CsScZdIRQCgCpE1CsyISSZkEUvwHjLJH71VnxGDU6Ej2U7GkQ4tii-SEi5JTLiMAr1JLgLY1aN/s1600/IMG_3598.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCkay0b477gBGciB3E3wd2n_juvqA7xiuOIYZ_F4odz37jbHWr_Ay0Qes8-3JE1tt38CsScZdIRQCgCpE1CsyISSZkEUvwHjLJH71VnxGDU6Ej2U7GkQ4tii-SEi5JTLiMAr1JLgLY1aN/s320/IMG_3598.jpeg" width="320" /></a></div>
<br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Good Friday March 29/13 - GYM CLOSED</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Saturday - 10AM class</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Sunday - CLOSED</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Monday - Classes as usual</span><br />
<br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Warm-up/Structural</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Banded Duck Walk</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Face Pulls</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 1/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Back Squat</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">10-10-10</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 2/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Barbell Lunge</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">6-6-6-6 (Each Leg)</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*Lever Planche X 1 min + 10 Push Ups after each set*</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Conditioning - 4 sets - 45 seconds at each exercise</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">DB Clean and Jerk</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Ball Slam</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Suicide Sprints </span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Back Body Line</span><br />
<br />Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com4tag:blogger.com,1999:blog-3456275836430101050.post-71398982311166171972013-03-20T11:15:00.000-04:002013-03-20T11:15:15.252-04:00Wednesday March 20/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7kgprOtKngLjPUR5Q1P1xDcBjqMZhQb-aevKY9dnjdb_0Dqp8bhpIWz7dl-CpzsYIrRLHtaZs3tJu5k-npVFr8v8DqiidqBhtMYuxqFI3xXJUxaqpkR4IfofqNOduNf_z9b9xiGKyfql8/s1600/photo-7.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7kgprOtKngLjPUR5Q1P1xDcBjqMZhQb-aevKY9dnjdb_0Dqp8bhpIWz7dl-CpzsYIrRLHtaZs3tJu5k-npVFr8v8DqiidqBhtMYuxqFI3xXJUxaqpkR4IfofqNOduNf_z9b9xiGKyfql8/s320/photo-7.JPG" width="240" /></a></div>
<br />
<span style="color: #ffe599; font-size: large;">A Car Key was lost yesterday after 415 class ... If you were in the 415 class please check you jackets etc to see if you mistakenly took it. If you did take it let me know. thanks</span><br />
<span style="color: #ffe599; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Strength/Lift</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Bench Press </span><br />
<span style="color: #9fc5e8; font-size: large;">3-3-3-3-3 (work up to 3RM)</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Conditioning/Strength</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">A - Prowler Pull - 100 Ft</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">B - 3 Sets - Max L-sit + 20 Parallette Shoot Throughs</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com15tag:blogger.com,1999:blog-3456275836430101050.post-82817370652711084132013-03-19T09:12:00.001-04:002013-03-19T09:12:33.700-04:00Tuesday March 19/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQppthMidrak1fGF0ltF0cNdRq-5T3d-eHE-PAn508ld4C7PPhyphenhyphen056-u6pHcoWRmZaCSHgtZaWMWRq0K_WihruV2raGc0F1zjYD9J2IAqD2lX99ZjOUcpaq6hE1O6DWrrDBMjDEpR_QyPb/s1600/130306-122828+Crossfit+0205.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQppthMidrak1fGF0ltF0cNdRq-5T3d-eHE-PAn508ld4C7PPhyphenhyphen056-u6pHcoWRmZaCSHgtZaWMWRq0K_WihruV2raGc0F1zjYD9J2IAqD2lX99ZjOUcpaq6hE1O6DWrrDBMjDEpR_QyPb/s320/130306-122828+Crossfit+0205.jpg" width="320" /></a></div>
<br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 1/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*work up to heavy set*</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Power Snatch + (Snatch X 2)</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 2</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Pendlay Row</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">12-12-12-12</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*After each set - Plance style push up X 10 + Leg lifts/Toes to bar X 10</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Structural/Conditioning</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">KB Swing X 20</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Walk out with push up (planche style) X 8</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">One Arm DB Row X 12-15 (each arm)</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Toes to Bar/Leg Lifts X 10</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<br />Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-71907182227434860002013-03-18T10:28:00.000-04:002013-03-18T10:28:12.942-04:00Monday March 18/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieFQkymVRRR7WfKOIfzt02qL-g0Baqw87v48DtOwW_IRPBC_c66NuM_q21lK8eCLennLMPqCMepnxfAz0Zyn3TfyhyphenhyphenKWzUuYx14Mvn6iFaafM-hlQckib8c17LG0PmcA1INja1igfsbfb8/s1600/photo-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieFQkymVRRR7WfKOIfzt02qL-g0Baqw87v48DtOwW_IRPBC_c66NuM_q21lK8eCLennLMPqCMepnxfAz0Zyn3TfyhyphenhyphenKWzUuYx14Mvn6iFaafM-hlQckib8c17LG0PmcA1INja1igfsbfb8/s320/photo-5.JPG" width="240" /></a></div>
<br />
<span style="color: #ffe599; font-size: large;">Jon's kid customized lifting shoes ... </span><br />
<br />
<span style="color: #9fc5e8; font-size: large;">Structural - 2 sets</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Ring Rotations X 1 min</span><br />
<span style="color: #9fc5e8; font-size: large;">Banded Duck Walk </span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Strength/Lift 1</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Back Squat </span><br />
<span style="color: #9fc5e8; font-size: large;">10-10-10</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Strength/ Lift 2</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">RDL</span><br />
<span style="color: #9fc5e8; font-size: large;">5-5-5-5-5</span><br />
<span style="color: #9fc5e8; font-size: large;">*After each set* </span><br />
<span style="color: #9fc5e8; font-size: large;">Pull Ups X 6-8</span><br />
<span style="color: #9fc5e8; font-size: large;">Evil Wheel X 10</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Conditioning -</span><br />
<span style="color: #9fc5e8; font-size: large;"><br /></span>
<span style="color: #9fc5e8; font-size: large;">Max Effort 500M Row X 2</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-5598359482567311792013-03-16T09:00:00.000-04:002013-03-16T12:56:12.146-04:00Saturday March 16/13<div class="separator" style="clear: both; text-align: center;">
</div>
<center>
<div style="margin-left: 1em; margin-right: 1em;">
<img height="240" src="http://crossfitvb.com/wp-content/uploads/2012/04/no-squats-or-deadlifts-dont-want-to-get-to-big.jpg" width="320" /></div>
</center>
<div style="margin-left: 1em; margin-right: 1em;">
<br /></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<br /></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b>TEAMS OF 2</b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b><br /></b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b>6 ROUNDS</b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b><br /></b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b>10 DEADLIFT (70% 1RM)</b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b>10 BURPEE BAR JUMP OVERS</b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b>10 HOLLOW ROCKS</b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b>10 JUMPING LUNGES (5/SIDE)</b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<span style="font-size: x-large;"><b><br /></b></span></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b>*During ODD numbered rounds the other partner will hold 35#/15# overhead (you MUST stay in one place - no walking around)</b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b>** During EVEN numbered rounds the other partner will hold the plank position</b></div>
<br />Anonymoushttp://www.blogger.com/profile/14076507170774334821noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-88139671367561620492013-03-14T10:13:00.003-04:002013-03-14T10:13:29.890-04:00Thursday March 14/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJYNW3XFaTAqsrlIRGbJV7tT1qRpXfzyrWDLeYwMSpZ9NIb8AV2flVqkfOXbH-J6GF_UysWfPeuz3wJBbcic8C7VG0xo_8j4fsk7yDb6Jkil0t7Sf05H876259Br92tmu9E6REhOOXnXue/s1600/photo-35.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJYNW3XFaTAqsrlIRGbJV7tT1qRpXfzyrWDLeYwMSpZ9NIb8AV2flVqkfOXbH-J6GF_UysWfPeuz3wJBbcic8C7VG0xo_8j4fsk7yDb6Jkil0t7Sf05H876259Br92tmu9E6REhOOXnXue/s320/photo-35.JPG" width="212" /></a></div>
<br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: large;">Mandy sent this pic in of Cory doing some chin ups before cutting the grass last summer ... and she confirmed that he dresses like this to cut the grass (riding mower)</span><br />
<br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">Strength/Lift 1</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">*Work up to heavy set*</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">Power clean + Clean + 3 Front squats</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">Strength/Lift 2</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">Push Press (must power clean to shoulders)</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">3-3-3-3-3</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">*After each set - Toes to bar/Leg raises X 10-15*</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">Conditioning - 3 or 4 sets - 3 min work/1 min rest</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">1 Power Clean (80-85%)</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">5 Burpees</span><br />
<span class="Apple-style-span" style="color: #6fa8dc; font-size: large;">15 Mountain Climbers</span><br />
<br />
<br />
<br />Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-13202531396688396072013-03-13T12:00:00.001-04:002013-03-13T12:00:54.292-04:00Wednesday March 13/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0qAQhbfOA7wsXZYUc35lQfYptKOQZWvJMHhfr1p2NHZi_W4OeZz9hb96QtMU7mJoSDuTqPqhj6-hIcwbX4K2OP_0nGaTCV5tgDwv1emoOy8LnMWuA3fVJ6L3Hh8RuHjGirDTt5DlFwqNI/s1600/130306-102102+Crossfit+0019-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0qAQhbfOA7wsXZYUc35lQfYptKOQZWvJMHhfr1p2NHZi_W4OeZz9hb96QtMU7mJoSDuTqPqhj6-hIcwbX4K2OP_0nGaTCV5tgDwv1emoOy8LnMWuA3fVJ6L3Hh8RuHjGirDTt5DlFwqNI/s400/130306-102102+Crossfit+0019-1.jpg" width="400" /></a></div>
<br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">(Snatch Deadlift + Snatch) X 2</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*Work up to Heavy set or 2*</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 2/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Snatch Deadlift</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">3-3-3-3-3</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">After each set 1 min lever planche</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Strength/Conditioning - 15 min</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Ring Pull Ups X 6-10</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lever Planche X 1 min</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Ropes X 1 min (continuous)</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Front Body Line X 45 seconds</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-38493101250691520932013-03-12T11:20:00.002-04:002013-03-12T11:20:50.931-04:00Tuesday March 12/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRgcbJxdNYnFLFOy6R9hhA1oa3ME10dHo4dq3wr6SbUngO7Mepv8CO0n8cqdHw_S9eLya6kvxbH3J_o4g3lGsDAKIC8DjusKFdBj5iyrYReS8kXGlbl5Mp5CR-e5gJ5fZQqFXtenhqs2wo/s1600/photo-34.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRgcbJxdNYnFLFOy6R9hhA1oa3ME10dHo4dq3wr6SbUngO7Mepv8CO0n8cqdHw_S9eLya6kvxbH3J_o4g3lGsDAKIC8DjusKFdBj5iyrYReS8kXGlbl5Mp5CR-e5gJ5fZQqFXtenhqs2wo/s320/photo-34.JPG" width="240" /></a></div>
<br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Bench Press </span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">3-3-3-3-3</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">A - 4 Sets -</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">20 Shoot Throughs</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">max L - sit</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">B- 12 min (4 sets)</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">100 ft hand over hand sled pull</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">1 min plank hold</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-87121632332386843952013-03-11T09:24:00.000-04:002013-03-11T09:24:12.415-04:00Monday March 11/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbnkB2oESe9yrLijqTBGt7PD2QMzzf8xsWY6BaWq2VcBNGZBnYT_MRVmdDH-lFNsG7uuxWJH1EUtroO1Z6KrZ09PNG6LLmF9JhUFHWAsTNwxeBJqMy_5lDLz2cDLEzPmDx76hXKwNcLqD0/s1600/130306-140416+Crossfit+0126.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbnkB2oESe9yrLijqTBGt7PD2QMzzf8xsWY6BaWq2VcBNGZBnYT_MRVmdDH-lFNsG7uuxWJH1EUtroO1Z6KrZ09PNG6LLmF9JhUFHWAsTNwxeBJqMy_5lDLz2cDLEzPmDx76hXKwNcLqD0/s320/130306-140416+Crossfit+0126.jpg" width="320" /></a></div>
<br />
<br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Back Squat</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">10-10-10</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Lift 2/Strength</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">RDL</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">5-5-5-5-5</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">*After each set - Pull ups X 6-10*</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Conditioning/Assistance</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">DB Lunges X 10 (each leg)</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">V-Ups X 10-12</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">KB Swings X 15</span><br />
<span class="Apple-style-span" style="color: #9fc5e8; font-size: large;">Box Jumps X 5 (Very High)</span><br />
<br />
<br />Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com1tag:blogger.com,1999:blog-3456275836430101050.post-14835395740482578622013-03-09T09:45:00.000-05:002013-03-09T09:45:00.207-05:00Saturday March 09/13<center>
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</div>
<div style="margin-left: 1em; margin-right: 1em;">
<img height="212" src="http://www.laurafreelance.com/wp-content/uploads/2011/01/homer_running.jpg" width="320" /></div>
<div style="margin-left: 1em; margin-right: 1em;">
<br /></div>
<div style="margin-left: 1em; margin-right: 1em;">
It's a beautiful morning for some....</div>
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<br /></div>
</center>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;">TEAMS OF 2</span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;"><br /></span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;">5 ROUNDS</span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;"><br /></span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;">400M RUN</span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;">15 KB SWINGS</span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;">30 MOUNTAIN CLIMBERS</span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b><span style="font-size: x-large;"><br /></span></b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b>* partner B will start running when partner A starts KB swings *</b></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<b>** each person will complete 5 rounds **</b></div>
<br />Anonymoushttp://www.blogger.com/profile/14076507170774334821noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-91358295470741275682013-03-08T11:22:00.003-05:002013-03-08T11:22:34.593-05:00"Hoodie" Friday<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh26ku3ppe3EOLgL8jGs7YGliskM5c4vwPKsXOfSL-hGN_p-XTKqMDm6xtVSYtKxW5HkG3SYsDzFxWVHX8Q7_EwoooDKF57kYeN-_qDmF-7mYZlSpGSfV7ppNVEr1D2WJQA9mpHvybV4y0q/s1600/photo-33.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh26ku3ppe3EOLgL8jGs7YGliskM5c4vwPKsXOfSL-hGN_p-XTKqMDm6xtVSYtKxW5HkG3SYsDzFxWVHX8Q7_EwoooDKF57kYeN-_qDmF-7mYZlSpGSfV7ppNVEr1D2WJQA9mpHvybV4y0q/s400/photo-33.JPG" width="400" /></a></div>
<br />
<span class="Apple-style-span" style="color: #3d85c6; font-size: x-large;">Hoodies are in ... as well as a "VERY" limited number of trial run t-shirts to test out new logo on front and a different colour.</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com8tag:blogger.com,1999:blog-3456275836430101050.post-78610752006020434492013-03-07T19:34:00.002-05:002013-03-07T19:34:49.159-05:00thursday March 7/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyog6a5us8edgy8c8L4dQ0BHrwJp2YcYEfDupBhmgiXw_NACmahlGvjNASaLUDaXDnaOOy9nQQxyqyay_85RX_NmvBsniyu6bzPp5Zf-dLNWWdLvjuszFyL5y01fyRWWpZKLQU80AhtBUN/s1600/Nov+25+-1+Edit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyog6a5us8edgy8c8L4dQ0BHrwJp2YcYEfDupBhmgiXw_NACmahlGvjNASaLUDaXDnaOOy9nQQxyqyay_85RX_NmvBsniyu6bzPp5Zf-dLNWWdLvjuszFyL5y01fyRWWpZKLQU80AhtBUN/s320/Nov+25+-1+Edit.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">Strength</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">Shoulder Press</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">5-5-5-5-5</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">Conditioning</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">A - EMOM for 12 min - 100 ft prowler push</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">B - 4 sets -</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">20 Shoot Throughs</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">Max L-sit</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: x-large;">rest 90 seconds</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-86111189942180616772013-03-06T16:33:00.002-05:002013-03-06T16:33:20.612-05:00Wednesday March 6/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji-MaA1vRxxNR2BbnHpzpsYX8Pz3gukgr-pd6Gx35TjTZc9R5MyWOLycNdXVvtKkzZY6LVJhPEH-nj6ax6SEXS9EorxMZmLfoYFVLz-rMdUi4U-pHkPrItKAHHp8qFZ1iGzaf_Ax38TRbj/s1600/282697_10151270966091709_825459800_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji-MaA1vRxxNR2BbnHpzpsYX8Pz3gukgr-pd6Gx35TjTZc9R5MyWOLycNdXVvtKkzZY6LVJhPEH-nj6ax6SEXS9EorxMZmLfoYFVLz-rMdUi4U-pHkPrItKAHHp8qFZ1iGzaf_Ax38TRbj/s320/282697_10151270966091709_825459800_n.jpg" width="240" /></a></div>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Mmmmmmmmmmmmm</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Lift 1 - </span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Hang Snatch X 2</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">*Work up to heavy set*</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Lift 2 - </span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Front Squat </span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">6-6-6-6-6</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Strength/conditioning</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">4 sets or 15 min</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;"><br /></span>
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Ring Pull Ups X 6-10</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Landmines - "50"</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Paralette Planche - 1 min</span><br />
<span class="Apple-style-span" style="color: #fff2cc; font-size: x-large;">Ball Slam X 15</span>Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com0tag:blogger.com,1999:blog-3456275836430101050.post-21815254540432669012013-03-05T12:01:00.002-05:002013-03-05T12:01:28.739-05:00Tuesday March 5/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcFnFI3uhUxe5uNupInGhZNK6-YcZnS9dgKwRNVQPLfS4pQh_Zr02lKQEyf2noBnuuih3mLtcbp7YcSi2ATbt87LrftlZ2eN4w9CgFYhPE7YHs44THoC3JjyRdXYrqE-cAl-95cj4b3AJv/s1600/photo-32.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcFnFI3uhUxe5uNupInGhZNK6-YcZnS9dgKwRNVQPLfS4pQh_Zr02lKQEyf2noBnuuih3mLtcbp7YcSi2ATbt87LrftlZ2eN4w9CgFYhPE7YHs44THoC3JjyRdXYrqE-cAl-95cj4b3AJv/s320/photo-32.JPG" width="320" /></a></div>
<br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Not even sure what this move is?????</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Lift 1 - work up to max (technical max)</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Hang clean and jerk</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">+</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Power clean and jerk</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">+</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Clean and jerk</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Lift 2 - </span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">RDL</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">8-8-8-8-8</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">*After each set - evil wheel X 10-15*</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">Conditioning - 3/4 sets - 3 min work/1 min rest</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">2 Power Cleans (70-75%)</span><br />
<span class="Apple-style-span" style="color: #ffe599; font-size: large;">8 Burpees</span><br />
<br />
<br />Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com3tag:blogger.com,1999:blog-3456275836430101050.post-9102303873264055142013-03-04T09:49:00.001-05:002013-03-04T09:49:17.197-05:00BEGINNERS LIFTING SESSIONS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsKuyEO5xOORm9f1RZSYphvZdrvYAOoFk-xmueW_Y1FO8QJAV1mEpT4CWvNnmR5-10TYz9vFANPsAUTZWwy4_142veudD13v3_S7E42UPbolMNSbm4Dy8QL7AUf4RS7svNo-ETvvbMWFZb/s1600/104491.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsKuyEO5xOORm9f1RZSYphvZdrvYAOoFk-xmueW_Y1FO8QJAV1mEpT4CWvNnmR5-10TYz9vFANPsAUTZWwy4_142veudD13v3_S7E42UPbolMNSbm4Dy8QL7AUf4RS7svNo-ETvvbMWFZb/s320/104491.jpg" width="320" /></a></div>
<br />
<br />
<span class="Apple-style-span" style="color: #ffd966; font-size: large;">STARTING THIS WEDNESDAY AT 415 THERE WILL BE "BEGINNERS LIFTING SESSIONS." EACH WEEK THERE WILL BE A DIFFERENT FOCUS WITH THE GOAL OF HELPING YOU BECOME MORE TECHNICALLY PROFICIENT IN YOUR LIFTING. THESE SESSIONS ARE RESERVED FOR NEW MEMBERS WHO HAVE BEEN HERE FOR UNDER 6 MONTHS.</span><br />
<span class="Apple-style-span" style="color: #ffd966; font-size: large;">CLASSES ARE LIMITED TO 6 PEOPLE.</span><br />
<span class="Apple-style-span" style="color: #ffd966; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffd966; font-size: large;">IF YOU ARE UNSURE ABOUT YOUR ELIGIBILITY TO SIGN UP FOR THESE CLASSES PLEASE EMAIL KATE</span><br />
<span class="Apple-style-span" style="color: #ffd966; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffd966; font-size: large;">KATE@FOUNDRYATHLETICS.COM</span><br />
<span class="Apple-style-span" style="color: #ffd966; font-size: large;"><br /></span>
<span class="Apple-style-span" style="color: #ffd966; font-size: large;"><br /></span>
<br />Andrewhttp://www.blogger.com/profile/07921811567494350328noreply@blogger.com3