Starting this week we will be getting back to the Gymnastics Warm up. Many of you have progressed into the a different color, so check the board!!!! If you are new, start with basic. #summerofskills #irontemplecrossfit #irontemple #crossfit #gymnastics #hspu #lookinglikechuky #petechia #bloodshoteyes #justkeeprowing
WOD Tuesday August, 26 2014 25 August Categories: W.O.D Conditioning A. Dynamic Warm Up B. 7 Minute Ladder 20 Double Unders, 1 Power Clean 155/80 20 Double Unders, 2 Power Cleans 20 Double Unders, 3 Power Cleans Continue to increase Power Cleans C. Sled Push 6 x 50ft x 225/155 Sasquatch Barbell Club…
Repost! Tag! Share!
Here's a perfect opportunity to get the school year started!
For all current clients:
Free month of membership for every referral during 9/1 - 9/30
All new clients:
Get in for ONLY $100. Group On Ramp + 2 weeks for only $100. That's a discount of $250 to get started with us!
***Cost is $100 for first month. On Ramp is free. $100 includes on ramp + first two weeks***
#cfsoul #teamsoul #crossfit #crossfitsoul #miami
Starting this week (8/31), Sunday WOD with Coach Dyer will be at 10:00 AM and open gym will be from 11:00 AM to 12:00 PM. This will be good news for most of our community. Virtually everyone we asked about this wanted an earlier WOD on Sundays.
Also, next Monday (9/1) CFM will be closed for Labor Day. Normal class reschedule will resume on Tuesday.
Monday August 25, 2014
A. Find 1 RM Back Squat
Bar x 5 x 2
55% x 5
65% x 3
75% x 2
then do singles to fnd a 1RM.
B. WTD Pull
Ups. 2.2.2 rest 15 sec/rest 2 min x 2
AD 20 sec AFAP, rest 2:00
X5 p1,p2,p3,p4,p5 share an AD. Record calories of each round to the board.
Of the day
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
SWOD Front Squat 5×5 w/3 sets @ 75% WOD “OPEN WOD 13.4″ Complete as many reps as possible in 7 minutes: STANDARD: 3 clean and jerks @135/95LBS, 3 toes-to-bar, 6 clean and jerks @135/95LBS, 6 toes-to-bar, 9 clean and jerks @135/95LBS, 9 toes-to-bar, 12 clean and jerks @135/95LBS, 12 toes-to-bar, 15 c
WOD: “FRAN” 21-15-9 Thrusters 95/65 Pull-ups For time! Midline: 3 rounds 1 min weighted plank hold Rest 90 sec 25 banded good mornings Rest 90 sec Well it’s finally here. We have been working on thrusters all month. “Fran” is… [ 51 more words. ]
Check out Napua!!
Name: Napualokelani (Napua or Pua)
Why did you choose to do the Powerlifting Seminar?
I liked the way lifting weights made me feel as an active teenager and having not lifted on a regular basis for many years, I wanted to revisit it and get stronger.
What were 3 of your goals when starting powerlifting?
Gain strength, build muscle & find a new program that would enhance my overall fitness goals.
Have you achieved those goals?
What type of body composition changes have you seen since starting powerlifting with CrossFit?
Although I’m not as lean as I’d like to be YET, I have seen great changes in the definition of my upper arms & thighs the most. And my ass is sitting higher & tighter than it ever has in my life!
What are your goals for the future in fitness, CrossFit and powerlifting?
My goals for powerlifting are to get stronger, build endurance, build more muscle and perhaps compete in powerlifting events locally. I’d also be interested in encouraging women to powerlift and articulate the benefits.
My main goal for CrossFit, specifically over the next year, are to attack my weaknesses, which usually involve bodyweight skills and drop weight via a combination of powerlifting and high intensity interval training (met cons).
Anything else you want to add:
Big Mahalo to Coach Nick for his guidance, encouragement & programming. I may have complained about certain accessory work while doing them, but trust me, it came from a place of love as I am a believer in the program. Westside Barbell’s methods are proven and #powerliftingwithnick = GAINS! It would be highly inappropriate if I didn’t also acknowledge my fellow power athletes who are all sources of inspiration to me in their own right. Keep on lifting heavy shit!!
The fall semester for CrossFit Kids will begin September 17th and run until December 13th. New kids interested in joining our program start a week earlier, meeting on both September 10th and 13th to learn foundational movements and exercises.
Here is everything you need to know:
Classes are 30 minutes long
Classes are held Wednesday at 4:15pm and Saturday at 10:00am (15 minutes later than in the past)
Children aged 5-12 are welcome to participate.
Direct questions to firstname.lastname@example.org
ONLY 4 SPOTS REMAIN...DON'T DELAY, CLICK HERE TODAY...
We strive to make fitness fun for our kids. Every session includes a warm-up, focus work on a basic athletic movement and or gymnastics skill, a short Workout of the Day, and most importantly (for our younger ones), a game. It's the same strength and conditioning program that you LOVE but with scale…
If you are interested in a healthier lifestyle which includes information and support about healthy eating combined with a strength and conditioning program, stop by Intense today at 2 pm to take part in our Paleo Challenge meeting. We will discuss what "Paleo" means, the benefits of eating whole foods, and how our Challenge will work with our members. Don't wait another day to make a decision that could change your life - just DO IT!!! See you at 2 pm!