July | 2013 | Cross Fit 28

Monthly Archives: July 2013

July 13, 2013

Posted on July 12, 2013by admin

Join Kathryn of Fit Paleo Mom as she coaches the 9am and 10am class tomorrow! The 9am is a free intro class open to anyone looking to tryout CrossFit. The 10am is open to both members and non-members. Tomorrow is going to be a lot of fun!! Read more »

July 12, 2013

Posted on July 11, 2013by admin

1) Power Snatch Set 1: 3 reps @ 60% Set 2: 3 reps @ 65% Set 3 - 5: 3 reps @ 70% 2) Power Clean Set 1: 3 reps @ 60% Set 2: 3 reps @ 65% Set 3 - 5: 3 reps @ 70% 3) Push Jerk Set 1: 2 reps @ 60% Set 2 - Read more »

July 12, 2013

Posted on July 11, 2013by admin

1) Front Squats: 3 x 3 reps 2) Complete as many rounds as possible in 10 minutes of: 7 x wall balls 7 x burpees w/ 45/35 lb plate Run 100m Endurance WOD: Friday Run: OFF Tri: OFF Read more »

Paleo Meal Plans

Posted on July 11, 2013by admin

Paleo Meal Plans by Mimi Kirzner Is Paleo a way of life for you? Or are you intrigued and are not sure how to get started? We love to cook here at Kitchen Warehouse! We pride ourselves on bringing in top ingredients because we know that healthy food starts with healthy ingredients. We want our Read more »

July 11, 2013

Posted on July 10, 2013by admin

Endurance Class at 5am, Thursday, ASH Track 3 rounds not for time: 5 tire flips w/600lb tire (2 or 3 person teams) 2 rope climbs 200m farmers walk with heavy implement in each hand Endurance WOD: Run & Tri - 6 x 200m runs Read more »

July 10, 2013

Posted on July 10, 2013by admin

1) Snatch Set 1: 2 reps @ 60% Set 2: 2 reps @ 70% Set 3: 2 reps @ 80% Set 4: 2 reps @ 85% Set 5: 1 rep @ 90% 2) 2 Cleans + 2 Jerks Set 1: 60% Set 2: 70% Set 3: 80% Set 4: 85% (2 cleans & 1 jerk) Set 5: Read more »

July 10, 2013

Posted on July 10, 2013by admin

The Wednesday Rowing class will be temporarily put on hold until we determine a day and time more convenient for everyone. Feel free to give suggestions. Complete for time: Run 800m Row 1,000m Run 800m Endurance WOD: (Complete 3 hours before or after Performance WOD) Run: OFF Tri: Swim - 3 (100 + 200m + Read more »

July 9, 2013

Posted on July 8, 2013by admin

1) 3 rounds not for time: 10 x hand stand push ups 30 - 40s L sit 2 legless rope climbs 2) 5 rounds for time: 20 x kettlebell swings (32/24kg) 20 x push ups 2) 3 rounds not for time: GHD sit ups x 15 reps or TTB 15 CTB pull ups (butterfly if you are able) Read more »

July 9, 2013

Posted on July 8, 2013by admin

Cara and Noelle with Yoga Ya Ya will be guest instructors for a yoga session Tuesday at 5:30pm. Everyone is encouraged to come. It is going to be great for your stability, balance, flexibility and coordination. This will take the place of the regular class. The class will be in the gym area. We ask that Read more »

July 8, 2013

Posted on July 8, 2013by admin

1) Hang Power Snatch Set 1: 3 reps @ 60% Set 2: 3 reps @ 65% Set 3 - 4: 3 reps @ 70% 2) 3 Power Cleans + 2 Push Jerks Set 1: 60% Set 2: 65% Set 3 - 4: 70% (2 PC + 2 PJ) 3) Snatch Pulls 4 x 4 reps @ 90% 4) Back Read more »

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