Big week for the box! Mon, 12/5
“Basics” offered next week! Sat, 12/3
So you’ve been wanting to join CrossFit but you haven’t mustered up the courage to come try a class. Well, rest assured. Everyone who ever walked into our box felt the same way. And those who took the plunge are really glad they did. They are reporting tremendous improvements in their well-being whether it be fat loss, increased energy or just plain having fun! Yes fun! Come check out why everyone loves CrossFit so much! Contact us to schedule a free class!
We will be offering the “Basics” classes next week on Tuesday, Thursday and Friday morning from 7 to 9 AM. Reservations are required.
Angie and Marlena practicing their handstand holds during Friday’s warm up.Warm up:
Group DROM
Burgener
Mobility/Skill:
Pistol squats
WOD: 5 rounds for time:
30 double unders
15 wall balls
5 power snatch
Staying on track thru the holidays… Fri, 12/2
Remind yourself every day that in order to achieve optimal well-being and to function at your highest level you need to stay focused on the big three: Nutrition, Exercise and Sleep. It’s easy to get side tracked during the hectic holiday weeks. But you don’t have to. Make a commitment and stay on track. Here are some tips to help:
- Reserve classes for an entire week and don’t miss one.
- Shop wisely for food and plan meals ahead of time.
- Plan your “cheat meals” for those special holiday parties.
- Get holiday preparations done early to minimize stress.
- Get plenty of sleep!
Warm Up:
400m run
Then 3 rounds:
Farmers walk with Burpees
5 dead hang pull ups
2 hand stand holds
Strength: 5-3-1 Wendler Bench Press
Week #1: 5 reps @ 65% 1RM, 5 reps @ 75%, 5 reps (or more) @ 85%.
If you do not have a 1RM established, use this class to find your 1RM Bench.
WOD: 4 min AMRAPs
10 seated dips
10 “true” push ups (handles, paralletes or rings)
10 DB bench press
Rest 2 minutes. Repeat for a total of 4 cycles.