1) Back Squat
3 sets x 2 reps @ 90 - 95% 1RM
Rest 2 min between each set.
2) Spend 15 - 20 min working up to a heavy rack jerk.
3) Front Squat
3 sets x 2 reps @ 90 - 95% 1RM
Rest 2 min between each set.
4) 3 rounds:
20 x GHD Sit Ups
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1) Front Squat
3 x 3 reps
Work up to a heavy weight and do the same weight for all 3 sets.
2) Complete as many rounds as possible in 15 minutes of
5 x hand stand push ups
10 x toes to bar
15 x air squats
As a reminder, there will be no 4pm or Read more »
CrossFit 28 Opens on January 2 by William Albritton
Two years ago we set out to radically change the health epidimic in Lousiana. CrossFitters don't buy into the notion that Louisiana will remain an unhealthy state. That's why we are excited to announce that CrossFit has arrived in Pineville with the opening of CrossFit 28 on January 2! Read more »
1) Partner WOD:
3-6-9-12 thrusters and burpees (115lb/75lb)
200 double unders after all reps are completed
Partner A will perform 3 thrusters, hand the bar to partner B and then do 3 burpees, partner B will then perform his 3 thrusters, hand the bar back to partner A and do his 3 burpees...and so on. The Read more »
1) Dynamic Effort Back Squat:
12 sets x 2 reps @ 60% latest 1 RM.
Complete each set every 45 secs.
2) On the minute for 8 minutes complete
3 x power snatch (heaviest possible meeting criteria below)
3 x burpees
3) 3 rounds for time:
A: Run 400 or Row 500m
B: 3 x rope climbs or Read more »
Gayle Hatch Weightlifting Seminar by William Albritton
We are happy to announce that another world renowned coach and athlete will be making their way to Alexandria to teach a course at CrossFit Alexandria! The 2004 USA Weightlifitng Men's Olympic Head Coach, Gayle Hatch, and 7 time World Team member, Matt Bruce, will put on a one Read more »
1) Back Squat
3 x 3
(Add 1 - 5 lbs to weight from last week
2) 10 rounds:
Complete 3 strict pull ups every 30 sec. Add weight if you are able.
3) 3 rounds for time:
10 deadlift (185/115lb)
50 sit ups Read more »
There will be no workouts programmed on Dec 25 - 27. This is a planned break in our programming. I recommend staying away from workouts at the gym and doing some light running, biking or swimming. Go to the trails at Kincaid or swim at LC. Do something active and fun. Workouts will resume this Read more »
Classes today will be at 9am, noon, 4pm & 5:30pm only. The gym will be open at 5:30am if you would like to get in a WOD. Thursday and Friday will be the normal schedule.
3 rounds for time:
Run 400m
20 x kettlbell swings (24/16kg) Read more »