June | 2015 | Cross Fit 28

Monthly Archives: June 2015

June 22- 27, 2015

Posted on June 21, 2015by admin

Our next Ladies Only Get Fit Bootcamp will begin Monday, July 6th! Click here for details and to register. CF28 & CFA's Geaux Endurance has added an additional endurance class! Were now offering classes Thursdays at 5:15am at the ASH track and Tuesdays at 5:30pm at the Pineville High School track. Just show up ready to go! Read more »

June 20, 2015

Posted on June 19, 2015by admin

1) Pick Three Stations for 3 rounds 1 Min At Each Station for max reps Tire Flip Atlas stone ground to over shoulder Rope Climb dumbell snatch 2) With a Parnter, Complete as many rounds as possible in 20 Minutes of 30 Wall Balls (20/14) 30 Power Snatch (75/55) 200m Sled Pull (160/115) Read more »

June 19, 2015

Posted on June 18, 2015by admin

1) Deadlift 3 sets x 6 @ 77% 2) Clean Pulls 3 x 3 @ 80-110% 3) Helen Complete 3 rounds of the following for time 400m run 21 KB Swings (24/16) 12 Pullups Read more »

June 18, 2015

Posted on June 17, 2015by admin

1) 3 rounds not for time: 1 rope climb or 3 Muscle Ups 20' Hanstand Walk 10 Pistols 2) Complete the following for time: Row 2000m Rest 5 Min Run 1 Mile Read more »

The Value of a Strong Core Over Six-Pack Abs

Posted on June 17, 2015by admin

The Value of a Strong Core Over Six-Pack Abs by Alan Fontenot “Let’s talk about sex, baby! Let’s talk about you and me…….”. Whoa, wait!!!! Wrong article! Sorry! Showing my age; heard that on the radio; stuck in my head! But now that I do have your attention……….. Let’s be honest with each other on another Read more »

June 17, 2015

Posted on June 16, 2015by admin

1) Clean and Jerk 3 x 5 @ 75% 2) Press: 3 sets x 6 reps @ 77% 1 x 8 -12 reps @ 60% 3) With a partner, Complete the following for time 30 Clean and Jerks (135/95) 60 KB Swings (24/16) 90 Sit Ups 120 Double Unders/each RX+ C&J (165/105) KB (32/24) T2B Read more »

June 16, 2015

Posted on June 15, 2015by admin

1) Front Squat: 3 sets x 6 @77% 1 x 8-12 reps @ 60% 2) Complete as many rounds as possible in 15 Minutes of 15 Pullups 15 Pushups 15 Box Jump Overs (24/20) Rx+ C2B pullups, HSPU, 30/24 box Read more »

June 15- 20, 2015

Posted on June 14, 2015by admin

Our next Ladies Only Get Fit Bootcamp will begin Monday, July 6th! Click here for details and to register. CF28 & CFA's Geaux Endurance will be hosting endurance classes every Thursday morning at 5:15am at the ASH track! Just show up if you'd like to attend. Refer 3 of your friends to our Beginner's Program and get Read more »

June 15, 2015

Posted on June 14, 2015by admin

1) Snatch 3 x 5 @ 75% 2) Complete 2 Rounds of the following for time 50 Air Squats 400m Run 30 Kettle Bell Snatch (16/12kg) 200m Run 10 Burpees Read more »

June 13, 2015

Posted on June 12, 2015by admin

1) Pick Three Stations for 3 rounds 1 Min At Each Station for max reps Tire Flip 40 ft Farmers Walk (32/24) Rope Climb dumbell snatch 2) With a partner complete for time: 100 wall ball shots (20/14LB) 100 Burpees 100 KettleBell Swings (24/16KG) 100 double unders 50 walking lunges with kettlebell 50 toes to bar Read more »

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