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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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CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 15 MU/30 Dips (every break run 200m) 4rds Run 400m 20 Box Jump 15 KB Swing 10 HSPU Cash Out 10 MU/20 Dips (every break is 200m run) https://crossfitoldtown.com/wednesday-84/
Wednesday: 8.24.16 Crossfit WOD Warm up: 800m run Barbell 15 minutes, Clean Complex: 3 lift offs + 1 clean + 1 jerk Make 1 attempt at each of the following: Max set of pistols on your left leg. Max set of pistols on your right leg. Max set of left-arm KB snatches (touch-and-go). Max set of right-arm KB snatches (touch-and-go). For time: 100 burpees (cap @ 10)
Monday 8/22/16 & Tuesday 8/23/16 Tuesday: 1. Conditioning With a running clock: at the 0:00 AMRAP 5 minute 15 Cal Assault Bike 10 TTB at the 10:00 AMRAP 5 minute 10 Cal Assault Bike 15 KBS, 55/35 at the 20:00 AMRAP 5 15 Cal Row 10 Thrusters, 95/65 2. 50 Strict L-Pull ups for time a.) strict for as long as possible, then Kipping, 30 Second L-Sit every 10 Reps b.) 50 ring Rows, with 30 second L-Sit every 10 Reps Monday 1. Hang Squat Clean: 1RM 2. Front Squat: 2RM 3. Back Squat: 4x6 4. 5 Rounds for Time: Each Round must be Unbroken (no dropping DB's) Rest as needed between rounds. 10 DB Push Press 55/35 10 DB Reverse Lunge 55/35 10 DB Deadlifts 55/35
Big shout out to Sarah from @barbellsforboobs for visiting with us this evening and throwing down. Big shout out to all of you for showing up in force all afternoon and showing her what makes Raleigh CrossFit's community so great. If you missed saying hello today, hit up 6am bright and early to say hello! #MakeRaleighStronger
The D.I.G. Raleigh Challenge is a 6-week challenge that encourages community collaboration by featuring premier fitness, nutrition, health, and lifestyle partners offering a focused local experience in the Raleigh community, and Raleigh CrossFit is a proud Fitness Partner! Join us for the D.I.G. Wellness Kickoff Party @ North Hills Saturday, August 27th at 12:00 pm. Enroll and find more information at the link below.
We'd like you to meet Kenny (the great looking guy in the top pic). Kenny started training with us over 3 months ago. He came to us with a handful of shoulder issues, knee problems and just being inactive for a handful of years. We started working on the shoulders, getting them more mobile and stable, and throwing in pieces of aerobic conditioning. As things got stronger and more stable, the aerobic work got longer and everything we threw at him, he took, chewed and spit it back out. This man works hard. But also is a pretty darn successful business owner. He own/runs Kenny's Components which is one of (if not the) leading supplier and manufacturer of carbon fiber parts. He also built the car pictured which is the fastest landspeed vehicle in the world at 442mph. Crossfit may not be for everyone, but fitness is. We use aspects of Crossfit to train great people like Kenny. Our hats off to you Kenny, you truly are a pretty awesome dude.
Friday 8.19.16 For Time 30 DU 21 Wall Ball, 20/14 30 DU 15 Wall Ball 30 DU 9 Wall Ball 800m Run (Froude) 30 Situp 9 SDHP, 95/65 30 Situp 15 SDHP 30 Situp 21 SDHP 1000m Row ________________________ Post WOD Stretch 10 Jefferson Curls, bar 2:00 Couch Stretch L 2:00 Couch Stretch R 2:00 Pigeon Stretch L 2:00 Pigeon Stretch R 2:00 Straight Leg Calf Stretch L 2:00 Straight Leg Calf Stretch R Roll area(s) of choice