Tuesday, January 8, 2019

Hello one and all!

LiveFit and CrossFit 101 are on the go now. Still room in both programs. 1-2 spots left for the CrossFit 101 program and then 3-4 spots for the LiveFit program. Get your friends involved before the weekend. Any questions for these programs let us know.

As well a reminder that tomorrow night there is no Olympic Lifting class. We are going to start a barbell club starting Saturday, January 25 at 9am. This program/group will run twice a week on Saturdays at 9am and Tuesday evenings at 630pm. Details to follow. Membership space for this program will be limited.

CrossFit - 6am/12/330/430/530/630(open gym)

  • Conditioning

With a team of 3 - Waterfall Style - 4 Rounds

  • 12/9cal Row/Ski/Bike

  • 10 Burpees

  • 8 Shuttle Runs

One partner starts on the rower. As soon as they finish the rower, the second partner will go, while partner A goes to the burpees and then once partner B finishes the rower, partner C will start on the rower.

Skill/Strength/Teamwork

Dumbbells

With a team of 3 - 1 Round each

  • 30 DB Cleans

  • 20 DB Squats

  • 10 DB Devil’s Presses

Same here. Get a team of 3. This time though partner 2 goes after partner 1 has finished everything.

LIveFit - 9am

Conditioning

Tabata This

20secs on - 10secs off x 8 Rounds at each station

  • Bike

  • Row

  • Ski

  • Shuttle Run

  • Squat Thrusts

Core

Tabata This

20on - 10 off x 16 rounds - alternating movements

  • Situps

  • Russian Twists w/ MB

CrossFit 101 - 730pm

10mins

Strict Press x 4reps x 4sets

7-8mins

Knee Tuck/Leg Raise/T2B Skill Work

We’ll take about 20 minutes here to work on these two skills. Some upper body strength and then some core work.

5 mins

Rowing Practice

Conditoning

10min AMRAP

  • 12cal Row/Bike/Ski

  • 9 MB Situps

  • 6 Pushups

Now we take that strength and add some conditioning to you workout.

- Team 782