Strength:
5 min total L Sit
WOD:
200 Jump Rope
In that Amount of time perform an AMRAP of
10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)
Friday, May 10, 2013
Friday May 9
Looking for PJ, Nami, Tiffany, Ryan Echer, Lynne, Jorge tomorrow. :-)
Strength:
5 min total L Sit
WOD:
200 Jump Rope
In that Amount of time perform an AMRAP of
10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)
Strength:
5 min total L Sit
WOD:
200 Jump Rope
In that Amount of time perform an AMRAP of
10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)
Thursday, May 9, 2013
Thursday May 9
We trashed you legs yesterday so giving them a fair rest today.
Check toward the middle of the day for a great update!
Strength:
100 Toes to Bar
WOD:
16 min AMRAP
4 HSPU
8 Burpee Pull Ups
12 Dumbbell Weighted Lunges
Wednesday, May 8, 2013
Wednesday May 8
Strength:
100 Pistols
WOD:
EMOTM
ODD: 3 Squat Clean Thrusterx
EVEN: 1 Length Bear Crawl
100 Pistols
WOD:
EMOTM
ODD: 3 Squat Clean Thrusterx
EVEN: 1 Length Bear Crawl
Monday, May 6, 2013
Tuesday May 7
We are needing to get a little more strict on our parking policy. to help with this all the trainers will park in the overflow lot. to help us please only park in front of our bay door or our office space. If there is no more parking please park next to the ditch in front of the Thrift Store.
Thank you,
Brett Lark
Strength:
Shoulder Press:
10 - 10 - 5 - 7 - 7
WOD:
10 Rope Climb
20 Box Jumps
30 Wall Ball
40 Double Unders
500 Row
40 Double Unders
30 Wall Ball
20 Box Jumps
10 Rope Climb
Thank you,
Brett Lark
Strength:
Shoulder Press:
10 - 10 - 5 - 7 - 7
WOD:
10 Rope Climb
20 Box Jumps
30 Wall Ball
40 Double Unders
500 Row
40 Double Unders
30 Wall Ball
20 Box Jumps
10 Rope Climb
Sunday, May 5, 2013
Monday May 6
CFG,
Another day closer to hot weather summer. In great news, Zachary from 6:30 has decided to join the CFG community, please give him a warm welcome! Zach will also be choosing the Hero WOD next week, so be prepared for a doozie.
4:30 PM class is becoming an advanced CrossFit WOD. Only come to this time if you are confident to throw down without the watching eyes of a trainer. You will be working out side by side with me, Coach Brett. If you want to be the best, you must train with the best! Come on over, I love the comradary!
There are several of our new members that will be performing in competitions coming soon. Kelly has a 1/2 marathon in two weeks and then a 1/2 ironman shortly after. Lariza, Mars, Tiffany, Logan, Laura, and Kyle are competing at a local CrossFit comp in Denver in a few weeks. And Sue also as some major races. Oh, and Laura V and Bob V have a 1/2 marathon as well. Recently Cynthia has decided to race the Hogback Hustle 5K here in New Castle and some of the CF kids are preparing for a 5 K as well.
Some of you CrossFitters started your journey just to get in shape and have realized that you have gained so much more, elite athleticism status. I want everyone to find something to use your new found athleticism for. There are so many options, swimathon, 5K, 1/2 Marathon, local CrossFit Comp, Mud Race, Triathlon, even a jump rope or lifting competition. Whatever it is I encourage everyone to commit to something that challenges and gives you a goal to apply your athleticism to. You have been given a gift and now you can use it to your full potential. If you need some help choosing an event, please let me know I would be glad to help! You are all amazing athletes, even if you don't know it yet!
Love you all, God Bless!
Coach (Brett)
Warm Up:
30 Wall Ball
20 x Overhead, Side, Underhand Partner Wall Ball Toss
50 Push Ups
Skill:
Hand Stand / Walk
WOD:
ISABEL
30 Snatches For Time (135/95)
Another day closer to hot weather summer. In great news, Zachary from 6:30 has decided to join the CFG community, please give him a warm welcome! Zach will also be choosing the Hero WOD next week, so be prepared for a doozie.
4:30 PM class is becoming an advanced CrossFit WOD. Only come to this time if you are confident to throw down without the watching eyes of a trainer. You will be working out side by side with me, Coach Brett. If you want to be the best, you must train with the best! Come on over, I love the comradary!
There are several of our new members that will be performing in competitions coming soon. Kelly has a 1/2 marathon in two weeks and then a 1/2 ironman shortly after. Lariza, Mars, Tiffany, Logan, Laura, and Kyle are competing at a local CrossFit comp in Denver in a few weeks. And Sue also as some major races. Oh, and Laura V and Bob V have a 1/2 marathon as well. Recently Cynthia has decided to race the Hogback Hustle 5K here in New Castle and some of the CF kids are preparing for a 5 K as well.
Some of you CrossFitters started your journey just to get in shape and have realized that you have gained so much more, elite athleticism status. I want everyone to find something to use your new found athleticism for. There are so many options, swimathon, 5K, 1/2 Marathon, local CrossFit Comp, Mud Race, Triathlon, even a jump rope or lifting competition. Whatever it is I encourage everyone to commit to something that challenges and gives you a goal to apply your athleticism to. You have been given a gift and now you can use it to your full potential. If you need some help choosing an event, please let me know I would be glad to help! You are all amazing athletes, even if you don't know it yet!
Love you all, God Bless!
Coach (Brett)
Warm Up:
30 Wall Ball
20 x Overhead, Side, Underhand Partner Wall Ball Toss
50 Push Ups
Skill:
Hand Stand / Walk
WOD:
ISABEL
30 Snatches For Time (135/95)
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