Check the "Spring Break You Off" page to see the times and exercises. The workouts are free to anyone who wants to come in. They'll be scaled to your ability, so even if you've never CrossFitted before, come check us out and bring your friends!
AM classes are on the horizon: I'll be implementing Tuesday and Thursday morning classes starting 1 April, I'll add Monday, Wednesday and Friday starting mid-May. Saturdays and Sundays are open scheduling, so get that AM CrossFit workout going!
4/4/4/4 Deadlift
Conditioning:
5 rounds for time of:
20 box jumps(m24"/w20")
10 Star Burpees
5 Snatch High Pulls
our URL in barcode form. Neat eh?
Strength:Squat 3/3/3/3/3
Conditioning:
"Barbara" Complete the following for time: 20 pull-ups/30 push-ups/40 Abmat sit-ups (unanchored)/50 squats. Rest three minutes and repeat for a total of five rounds. Your score is the total time for all five rounds (minus the rest periods), since no one at the gym did this the other day.
]]>10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift(m95#/w65#)
Hang power clean
Front squat
Push jerk
]]>Overhead press static hold for time (M:135#/W:95#). Two attempts. Rest as needed between attempts. Overhead squat static hold for time (M:95#/W:65#). Two attempts. Rest as needed between attempts.
Conditioning:
"Barbara" Complete the following for time: 20 pull-ups/30 push-ups/40 Abmat sit-ups (unanchored)/50 squats. Rest three minutes and repeat for a total of five rounds. Your score is the total time for all five rounds (minus the rest periods).
]]>Bench 3/3/3/3/3
Conditioning:
Complete the following for time:
And if this doesn't make you smile, then you're dead.]]>Squat 4 sets x 2 reps @ 90% of your one rep max
Press 5x5 @ 65% of your one rep max
Conditioning:
"Air Force"- Complete the following for time: 20 thrusters/20 sumo deadlift high pulls/20 push jerks/20 overhead squats/ 20 front squats. At the beginning of every minute, you must do 4 burpees. M:95#/W:65#
Complete 2 reps of deadlift at 75% of your single rep max every 45 seconds for eight sets. This is supposed to be a quick movement, designed to turn a normally slow lift into a faster, more powerful one.
Conditioning:
Complete four rounds for time of: 50' bear crawl/6 broad jumps (6')/25 wall balls (M:20#/W:10#)
]]>Strength:
Handstand hold for time. Three attempts. Rest as needed between attempts. Chin over bar hold. Three attempts. Rest as needed.
Conditioning:
"Cindy"
Complete as many rounds as you can in 20 minutes of 5 pull-ups/10 push-ups/15 squats.
Had the Extra PT crew from CSU AROTC in for a little modified fight gone bad action. 1min each for 3 rounds of row, overhead squat, burpees, overhead lunges and slam balls.
]]>Claire and Lorra:
Strength:
Squat 5/5/5/5 @ 75% of your one rep max.
Conditioning:
Complete as many rounds as possible in 20 minutes of: 250m Row/25 tuck jumps