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How fit do you think you are????? Come on out and give CrossFit a try.
"The Toughest Workout Ever" - Muscle and Fitness May 2008
Cardio respiratory endurance
Stamina
Strength
Speed
Power
Flexibility
Co ordination
Accuracy
Agility
Balance
15 Deadlifts
15 Knee to elbows
15 Dumbell Squat Cleans 3 rounds
15 Atomic sit ups
*Deadlifts should be at approx 60-70% of 1 rep max.
Great class this morning..... a few new faces and lots of regulars made for a full class. A great effort by all on a tough partner workout and a special thanks to Jenn and Adam for bringing out zone friendly pancakes with sugar free syrup!!! (yummmm)
Happy Canada Day
Partner Workout...only 1 person can be going at a time except for the run which you must do together
40 Thrusters
50 Two man pull ups/ 100 jumping pullups
60 Double unders 3 rounds
70 Box jumps
400 M Run
3...2...1...go
Canada Day Class 10 AM!!!!! See you there.
A few new faces out at noon today...Welcome to Kris and Heather from Crossfit Ottawa nice to have you out for the week and great job in the workout today....someones been training you well in Ottawa. Also welcome to Steve and his first CrossFit workout...great effort.
300 m Sprint
20 Push Press
5 rounds of "Cindy"
20 Push Press
4 rounds of "Cindy"
20 Push Press
3 rounds of "Cindy"
300 m Sprint
** one round of "Cindy" equals 5 pull ups, 10 push ups, 15 squats
Great work last night on a humid day with a tough workout.....way to push through
"Filthy Fifty"
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall ball
50 burpees
50 double unders
We are open Canada Day (Tuesday) for 10 am class....see you there
Run 600 m
Deadlift 21 reps
Wall Ball 21 reps
DB Squat Clean 21 reps
Row 21 Calories
Push Press 21 reps
Run 600 m
Rest 5 minutes
Repeat
We timed everyones effort on the first round....the person that finished last in the first round started first in the second round with the appropriate handicap and so on until the person that finished first had to start last.
Great work Diane on your first full on CrossFit class..you did awesome keep pushing hard!!
A quick anaerobic blast...sprints should be full out.... 45 pound bar for the guys 30 pounds for women.
21 Thrusters
Sprint 100 m
21 SDLHP
Sprint 100 m 2 rounds
21 Front Squat
Sprint 100 m
21 Box Jump
Kids CrossFit ????
Great class this morning, nice to have a few new faces out ad well as our core group. Welcome to Anne Marie and Leo great effort in the workout today. Sean, Adam, Jenn, Richard, Tracey, Dru, Kristen, Tamara, and Ruth.....everyone did great on a very tough workout.....anything with MAN MAKERS is going to be hard.
RUN 200 M
15 Box Jumps 4 rounds
15 Man Makers
15 Pull ups
Great job today to everyone who did this workout....super tough mentally and physically..who would have thought farmers were so strong. Special congrats to Adam and Jenn amazing work and results over the last 2 weeks!!!
10 Pull ups
15 Push ups
20 Squats 4 rounds
25 Kettlebell swings
Farmers Walk (4 laps)
150 Jump Ropes
21 Push Press 4 rounds
15 Ball Slams
9 Sumo Deadlift Highpull
