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Coach Bridgett will be opening the gym early tomorrow @ 9am if anyone is looking to get a head start on their Sunday workout
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Don’t forget! If you picked up a free pre-screening pass for War Dogs last week, the showing is tonight!! 7pm at AMC North Park. Seating is first come, first serve, so show up a bit early! Don’t forget your free screening pass (good for 2 people)!
We’ve got a few updates to our website! Check out our new Upcoming Events page: http://crossfitheat.com/upcoming-events/ And our new Retail page: http://crossfitheat.com/shop/ Do you know somebody who wants a T-shirt but isn’t a member? They can order it online and we’ll ship it to them!
Heads up: you may see a film crew around the gym today!! They’ll be using our space to film a promo for this movie right here!!! We’re going to be famous! They’ll be around til 8pm. Wear your muscle T just incase you end up on camera.
THURSDAY A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps B. Three sets for max reps of: 60 seconds of Burpees Rest 60 seconds 60 seconds of Box Jump or Step-Overs Rest 60 seconds 60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds
WEDNESDAY “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
TUESDAY A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets. B. Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
FRIDAY A. Three sets, not for time, of: 15′ Rope Climb x 3 ascents Strict Handstand Push-Ups x Max Unbroken Reps B. Four sets of: Bench Press x 4-5 reps Rest as needed C. Complete as many rounds and reps as possible in 20 minutes of: Run 400 Meters 6/4 Muscle-Ups 20 Kettlebell Swings (32/24 kg) 40 Double-Unders
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12/7/2016 Beginner Intermediate Advanced WOD 24 Min EMOM Min 1-6 Odd - 7 Back Squats Even - Max reps pull ups Min 7-12 Odd - 7 Back Squats Even - Max burpees Min 13-18 Odd- 7 Back Squats Even - Max KB swings Min 19-24 Odd - 7 Back squats Even - Max box jumps Back Squats: Beg(75/55) Int(95/65) Adv(115/85) KB Swings: Beg(26/18) Int(1/26) Adv(1.5/1) http://www.crossfitsurfcity.com/workout-of-the-day-wednesday-december-7th/
BACK SQUAT: 3 - 3 - 3 - 3 - 3 then 5 Rounds for Time of: 5 Thrusters (135/95) 10 Toes-to-Bar 20 Double-unders Extra Credit 1 min Side Plank each side X 2 http://crossfit323.com/2016/12/05/workout-of-the-day-monday-12516-2
Nice little 10:00 EMOM of handstand walks and hollow body holds in gymnastics class! #workout #trainlikeanathlete #noexcuses #fitspiration #bestboxinthevalley #banditnation #workonweaknesses #gymnasty #handstandwalk #hollowbodyhold #core #strength #control #move #fitness #health #lifestyle #bettereveryday #progress
Tuesday, December 6 - http://www.vaultcrossfit.com/2016/12/tuesday-december-6/
WOD: 12/6/16 1. Complete as many rounds as possible in 12 mins of: Row, 250 m 10 Burpees Run, 200 m 2. ROM WOD (15 MINS) 3. Every 5 mins for 30 mins, alternating between: Row, 1000 m 60 GHD Sit-ups 200 Double Unders 4. CASH OUT: MAX EFFORT PLANK HOLD 5. EXTRA CONDITIONING: 6 X 100 M ROW (30 SEC REST)
Trojan Athletics In House Comp!! December 17th (SATURDAY) Check in: 8am-8:30am Event/Standard Briefing: 9am First place RX Male and RX Female prize: January FREE MEMBERSHIP + Gift bag First place Scaled Male and Scaled female: Free T-shirt + gift bag Judging by coaches 3 events 4 divisions: RX Male RX Female Scaled Male Scaled Female Event 1) "Diane" 21-15-9 Deadlift 225/155 (Scaled: 165/115) HSPU (Scaled: Push ups) Time cap: 10mins Event 2) "Bad Luck" AMRAP 13 13 Push jerk 95/65 13 Burpees over bar 13 Overhead squat 95/65 13 T2B (scaled: knee raises) Event 3) 9 mins to establish a heavy complex of: **Mystery Complex** #Community #TrojanCrossfit #TrojanAthletics #DTLA
Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY ROOM ... heaven. I didn't even venture in 2/3's of the house. [ 475 more words ] http://crossfitla.com/holiday-from-working-out/
This season the South King Fire Rescue will be going up to the Harborview Burn Unit to visit with children and adults that have suffered severe burn injuries. They will be lifting spirits by coming dressed as Santa and his elves and delivering gifts. We have partnered with them in hopes of collecting 30 new, unwrapped gifts ranging from $10-15. All gifts need to be brought to the gym by December 13th. (Any gifts that are not handed out will be stored at the Burn Unit and handed out as new children arrive during the holiday season).
TURKISH GET-UPS: 4 - 4 - 4 - 4 then "The MF 12X1" 1 min max Pull-ups 1 min max Push-ups 1 min max Squats rest 1 min X3 then For Time: 1 Mile Run http://crossfit323.com/2016/12/02/workout-of-the-day-friday-12216-2
KIPPING PROGRESSIONS then EMOM for 10 min of: 1 Snatch @ 80% of 1 rep max then Ascending Ladder for 10 min of: 1 - 2 - 3 - 4 - 5... Muscle-up Handstand Push-up Squats Clean (135/85) After each round: 200 m Run http://crossfit323.com/2016/12/04/workout-of-the-day-sunday-12416
We have adopted two large families this Christmas. Please help us make their Christmas special. Click the link below and sign up for something you can purchase. Please bring WRAPPED and LABELED to the gym by 12/21/16. Contact Robin@crossfitcp.com with any questions
“The one path that never works is the most common one: doing nothing at all.” Do something! Commit to making 2017 a powerful year. Start Here: a free workout at one of our locations. CrossFit Central Burnet: http://crossfitcentral.com/burnet/ CrossFit Central Downtown: http://crossfitcentral.com/central-downtown/
What a fun VERSUS 9 this past Saturday, huh? http://foundationcrossfit.com/2016/12/versus-9-recap/
2nov2016 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching
Let's get this week started! Reminder: We are having an Ugly Sweater WOD and Secret Santa gift exchange on Dec. 17th. To participate in the secret santa, please fill out a questionnaire and return it by Dec. 6th (this Tuesday!). We will assign Secret Santas shortly afterwards!
Olympic Weightlifting Program Bridgetown Barbell Club Week 2 Day 3 Clean from Blocks 55/ 2x3 65/3 75/3 80/3x2 75/2x4 Clean Pull from Blocks 85/2x4 90/5x2 Hang Power Clean; mid-thigh + Push Press build up to heavy 4 (100% of 4) 4x2, 2x3 D1. One Arm DB/KB Press: 4x 8/8 D2. AB Wheel; 4x12 D3. One Arm DB/KB Row: 4x 12/12 http://bridgetowncrossfit.com/weightlifting/11/week-2-wednesday-6/
Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 4 Clean from Blocks 55/2x3 65/3 70/3 75/3 x2 Clean Pull from Blocks 85/5 90/4 95/4x3 Hang Power Clean; mid-thigh + Push Press build up to heavy triple (100% of 3) 3x2 D1. One Arm DB/KB Press: 5x 8/8 D2. AB Wheel: 5x12 D3. One Arm DB/KB Row: 5x 12/12 http://bridgetowncrossfit.com/weightlifting/12/week-3-thursday-6/
Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 6 Clean + Jerk (% Jerk) 55/3+2 65/3+2 70/3+2 75/2x 3+1 80/3x 3+1 Hang Clean Pull; mid-thigh + Clean Pull (% Clean) 85/2+1 90/5x 2+1 Clean Deadlift (% Clean) x2 D1. Hang Power Clean; mid-thigh + Press: build up to triple D2. Seated Band Pull-Apart: 6x25 http://bridgetowncrossfit.com/weightlifting/12/week-3-saturday-3/
12/5/16 It's OPEN Training Season! We have started the buzz about training for the CrossFit OPEN, a 5-week, worldwide CrossFit competition open to all, that starts in February. Our programming will include strength, cardio, mobility and WOD skills to help any athlete, regardless of their level. Friday nights will be an exclusive OPEN Training time dedicated to preparing athletes for the OPEN. [ 759 more words ] http://crossfitpuyallup.net/wods-for-week-of-12516-2/