January | 2014 | Cross Fit 28

Monthly Archives: January 2014

January 25, 2014

Posted on January 24, 2014by admin

1) Deadlift 1 x 10 reps @ 65% 1RM 2) The following workout is Hero WOD. The workout can be done alone or with 2 or 3 partners. A scaled version will be available and announced during the class. "RJ" 5 rounds for time: 800m run 5 rope climbs 50 push ups Read more »

January 24, 2014

Posted on January 23, 2014by admin

There will be NO 5:30am class this morning. All other classes are as schedule. Bring A Friend Days at CF28!- Have a friend interested in CrossFit? Bring them with you today to any of the scheduled classes at CF28. Join us Friday, January 31st at 5:30pm for a Paleo Potluck! Click the link for details. There will be NO 5:30pm Read more »

January 24, 2014

Posted on January 23, 2014by admin

There will be NO 5:30am class this morning. All other classes are as scheduled. 1) Jerk (split) 3 x 5 reps @ 55 - 65% 1RM Rest 2 min b/t sets 2) Complete for time: 20 overhead squats (95/65lbs) then, 3 rounds of 10 power cleans (95/65lbs) 10 push press/jerk (95/65lbs) then 20 overhead Read more »

January 23, 2014

Posted on January 22, 2014by admin

1) High Hang Snatch 3 x 5 reps @ 55 - 65% 1RM Rest 2 min b/t sets 2) 3 rounds not for time: 200m sled pull (heavy) 6 - 10 handstand push ups 5 pistols each leg Read more »

January 23, 2014

Posted on January 22, 2014by admin

Bring A Friend Days at CF28!- Have a friend interested in CrossFit? Bring them with you today and tomorrow to any of the scheduled classes at CF28. Join us Friday, January 31st at 5:30pm for a Paleo Potluck! Click the link for details. There will be NO 5:30pm class the Friday of the potluck. Our next 2 week "On- Ramp" beginners Read more »

January 22, 2014

Posted on January 21, 2014by admin

1) Push Press 3 x 5 reps @ 55 - 65% 1RM Rest 2 - 3 min b/t sets 2) 5 rounds for total reps: 30 sec pull ups 30 sec double unders 30 sec kettlebell swing rest 90 seconds Read more »

January 21, 2014

Posted on January 20, 2014by admin

Bring A Friend Days at CF28!- Thursday & Friday, January 23rd & 24th. Bring a friend or two to any of the scheduled classes at CF28. Join us Friday, January 31st at 5:30pm for a Paleo Potluck! Click the link for details. There will be NO 5:30pm class the Friday of the potluck. Our next 2 week "On- Ramp" beginners program begins Read more »

January 21, 2014

Posted on January 20, 2014by admin

1) High Hang Clean 3 x 5 reps @ 55 - 65% 1RM Rest 2 min b/t sets 2) 10 rounds 5 x Power snatch (95/65lb) Run 100m Read more »

January 20, 2014

Posted on January 19, 2014by admin

January 20, 2014

Posted on January 19, 2014by admin

1) Back Squat 3 x 10 reps @55 - 65% 1RM Rest 2 - 3 min b/t sets 2) Complete as many rounds as possible in 8 min of: 8 toes to bar 8 burpees 8 box jump overs (24/20") Read more »

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