Our next 2 week "On- Ramp" beginners program will begin Monday, January 6th at 5:30pm. For more information or to sign up send us an email at info@crossfit28.com
Get the new year started right, by taking part in our gym wide 8 week challenge beginning January 11th! Click on the Whole Life Challenge for more details!
Join Read more »
1) 3 rounds not for time:
5 pistols each leg
10' hand stand walk (practice)
20 double unders
2) 3 rounds for time:
20 wall balls (20/14lb)
20 kettlebell swings (24/16kg)
Endurance:
Run - off
Tri - off Read more »
1) Clean & Jerk: 5 X 1 reps
2) 2 Rounds Not for Time:
6- 10 Handstand Pushups
3 X Rope Climbs
3) 8 Rounds:
30 sec. max calorie row
rest 1 min between rounds
Endurance:
Run - (half and whole) 3 (200 + 300 + 400m)
Tri - same Read more »
1) Push Jerk: 3 X 2
2) 3 Rounds for Time:
Run 800 m
15 X Power Snatch (75/55lb)
20 X Pushups
20 min time cap
Endurance:
Run: off
Tri - swim - 1 mile for time Read more »
Get the new year started right, by taking part in our gym wide 8 week challenge beginning January 11th! Click on the Whole Life Challenge for more details!
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The Whole Life Challenge by Jason Hawk
The Whole Life Challenge is a gym wide 8-week health and fitness challenge designed to see what type of impact you can have on your body, fitness, and lifestyle by adopting better habits. The challenge is carried out in the form of a game in which each contestant Read more »
1) Snatch: 5 x 1 reps
2) 3 sets:
3 x Snacth Deadlift
all sets at 110%+ 1RM snatch
5 x Vertical Jumps
3) 21 - 15 - 9
kettlebell snatch (24/16kg)
pull ups
Endurance:
Run- (half and whole) 2 mile run
Tri- mountain bike 12 miles Read more »
1) Front Squat:
3 x 3 reps
Final set should be a new 3RM. Can you do 3 reps with your 1RM from October 21?
2) 3 rounds:
Row 500m
75 double unders
Endurance: off Read more »