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Monthly Archives: May 2013
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Come out to Compton Park for a nice workout in the sun at 9am! Bring your friends and family! Memorial Day Weekend Schedule:  Saturday: Saturday in the Park at 9am, Foundations at 8am. No class at the gym. Open Gym 7am - 11am Sunday: WOD for Warriors: 10am at CFA. Sign up here. Monday: Memorial Day Murph at 9am. Read more »

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1) 3 rounds not for time: 6 - 10 hand stand push ups 3 - 5 muscle ups 45 sec hollow hold 2) 3 position clean (mid thigh, 1" above knee, ground) 2 sets @ 65% 2 sets @ 70% 2 sets @ 75% 3) Back Squat 4 x 4 reps @80% 4) Behind the neck jerk 4 Read more »

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Memorial Day Weekend Schedule:  Saturday: Saturday in the Park at 9am, Foundations at 8am. No class at the gym. Open Gym 7am - 11am Sunday: WOD for Warriors: 10am at CFA. Sign up here. Monday: Memorial Day Murph at 9am. No regular classes on Monday. Partner WOD:  Start a 10 min clock. Partners start by completing Read more »

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Need some Mobility work? Join us for Mobility Class at 5:30pm or Yoga at 6pm. Come out to the ASH track at 5am for some extra endurance work. 1) 3 rounds not for time: 6 - 10 handstand push ups 5 pistols each leg 30 sec L sit 2) Complete as many rounds as possible in 5 Read more »

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Need some endurance training? Join us for Row Class tonight at 6:00pm! 1) Deadlift 3 x 3 reps (70% of last week's weight) 2) 3 rounds for time: run 400m 15 x power cleans (115/75lb) Endurance WOD: (Complete 3 hours before or after Performance WOD) Run - off Tri- swim- 15 minute tempo swim (travel as far Read more »

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Don't Sit Around this Summer (like the guys in this photo) With all the programs we have going on this summer, it can get a little confusing. We hope to make things a little clearer in this post by giving you a quick overview of the summer happenings. High School Athlete Camp at CF28: Click Read more »

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Complete as many rounds as possible in 12 minutes of: 10 toes to bar 15 lunge steps w/ kettlebell (24/16kg) 20 push ups 25 kettlebell swings (24/26kg) Endurance WOD: (Complete 3 hours before or after Performance WOD) Run: 2 miles then recovery 3 minutes then 1 x 800, 1 x 400, 1 x 800m with Read more »

 

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CrossFit 28
3201 Skyline Dr. Pineville
LA 71360