10/24/14

STRENGTH/OPEN GYM 4PM

DUE TO BARBELL FOR BOOBS GYM WILL BE CLOSED SATURDAY

SIGN UP FOR B4B/FIGHT FOR THE GIRLS HERE:
http://crossfit22.bringit.bz/public/9e1f3f

We will begin at 7:00am (ignore the 7:30 on invite) and will have great giveaways from Lululemon, Rockwell, Jay’s Tire Pros, Urban Salon, SFH Recovery Protein (from Maria) WOD Love and more! Drawing every 30 minutes! You must be present to win.

BRING FRIENDS AND FAM ANYONE CAN PARTICIPATE
FREE DAYCARE
DJ
BRING PALEO/HEALTHY TREATS TO SHARE
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WARM UP
Andy’s Choice

STRENGTH
3X’s Max Rep Weighted Push-up

WOD
AMRAP 15:
10 Toes to Bar
15 Burpees
40 Double-Unders

10/23/14

WE ARE NOW ACCEPTING DONATIONS FOR THE DJ ON SATURDAY. WHEN YOU PAY FOR YOUR SHIRT IF YOU A COUPLE OF EXTRA DOLLARS YOU WOULD LIKE TO THROW IN IT WOULD BE GREATLY APPRECIATED!!

DUE TO BARBELL FOR BOOBS GYM WILL BE CLOSED SATURDAY

SIGN UP FOR B4B/FIGHT FOR THE GIRLS HERE:
http://crossfit22.bringit.bz/public/9e1f3f

We will begin at 7:00am (ignore the 7:30 on invite) and will have great giveaways from Lululemon, Rockwell, Urban Salon, SFH Recovery Protein (from Maria) WOD Love and more! Drawing every 30 minutes! You must be present to win.

BRING FRIENDS AND FAM ANYONE CAN PARTICIPATE
FREE DAYCARE
DJ
BRING PALEO/HEALTHY TREATS TO SHARE

safe_image.php

WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

“Michael”

3 rounds for time of:
800 Meter Run
50 Back Extensions
50 Sit-ups

10/22/14

DUE TO BARBELL FOR BOOBS GYM WILL BE CLOSED SATURDAY

SIGN UP FOR B4B/FIGHT FOR THE GIRLS HERE:
http://crossfit22.bringit.bz/public/9e1f3f

We will begin at 7:00am (ignore the 7:30 on invite) and will have great giveaways from Lululemon, Rockwell, Urban Salon, SFH Recovery Protein (from Maria) WOD Love and more! Drawing every 30 minutes! You must be present to win.
BRING FRIENDS AND FAM ANYONE CAN PARTICIPATE
FREE DAYCARE
DJ
BRING PALEO/HEALTHY TREATS TO SHARE
safe_image.php

Brit lookin' good gettin' her row on!

Brit lookin’ good gettin’ her row on!

WARM UP
4 RDS
10 Back Ext
15 Scap Push Up
20 Banded GM
30 Sec Saigon Squat Hold (A** to ankles)

STRENGTH
3X10
Strict DB Press AHAP

Max Height Box Jump (Eric M this is for you so….)

LURONG CHALLENGE WOD 7
L1 Hand Release Push Up From Knee, Russian KBS 35/18, Sumo Deadlift(no HP) 35/18
L2 Hand Release Push Up, American KBS 53/35, Sumo Deadlift(no HP) 53/35
L3 HSPU, American KBS 70/53, SDHP 70/53

“DYNAMIX”
7 Min AMRAP
6 HSPU/Hand Release Push Up
8 Kettlebell Swings American/Russian
12 Sumo Deadlift High Pull/Sumo Deadlift(no HP)

STANDARDS
Hand Release Push Ups from Knees: The movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original starting position.
Hand Release Push Ups: The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. Athletes are not allowed to ‘worm out’ or lose Mid-Line Stabilization as they press out.
Handstand Push Ups: The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.
Russian Kettlebell Swings: In the Russian KB swing, each swing must demonstrate control throughout the movement, and the kettle bell must reach a height allowing the arms to break parallel to the ground. Knees hips and elbows must be completely locked when above parallel is reached. At the bottom of the rep the kettle bell must return below the hips and over the feet.
American Kettlebell Swings: Each swing must demonstrate control at the top and clear the height of the athlete’s head; at profile you should see head come through at extension. Knees hips and elbows must be completely locked out and the kettle bell must be directly over the feet at extension in order for the rep to count.
Sumo Deadlift (no high pull): For Level 3 This movement starts with the athlete standing with the feet making a wide base. The repetition starts with the athlete in the squat holding the kettle bell touching the ground and finishes with hips, and knees at full extension and the hands in the high pull position defines by the hands and top of the kettle bell handle being even with the chest. For Level 2 and Level 1 this movement starts with the athlete standing with the feet making a wide base. The repetition starts with the athlete in the squat holding the kettle bell and finishes with the arms, hips, and knees at full extension with the shoulders behind the kettle bell. There is no “high-pull” in this movement for Level 2 and Level 1.
Sumo Deadlift High Pull: For Level 3 This movement starts with the athlete standing with the feet making a wide base. The repetition starts with the athlete in the squat holding the kettle bell touching the ground and finishes with hips, and knees at full extension and the hands in the high pull position defines by the hands and top of the kettle bell handle being even with the chest. For Level 2 and Level 1 this movement starts with the athlete standing with the feet making a wide base. The repetition starts with the athlete in the squat holding the kettle bell and finishes with the arms, hips, and knees at full extension with the shoulders behind the kettle bell.

10/21/14

STRENGTH CLASS TODAY @4:OOPM

DUE TO BARBELL FOR BOOBS GYM WILL BE CLOSED SATURDAY

SIGN UP FOR B4B/FIGHT FOR THE GIRLS HERE:
http://crossfit22.bringit.bz/public/9e1f3f

We will begin at 7:00am (ignore the 7:30 on invite) and will have great giveaways from Lululemon, Rockwell, WOD Love and more!

safe_image.php

Love these ladies!! Using Thursday open gym to get some extra work in!

Love these ladies!! Using Thursday open gym to get some extra work in!

WARM UP

3 Rounds:
250 Meter Row
10 Push-ups
10 Ring Rows
10 Squats
10 Sit-ups

STRENGTH

3 x Max Rep Pull-ups or Chin-ups

WOD

Front Squat Burpee Exchange
10-9-8-7-6-5-4-3-2-1
Front Squats
2-4-6-8-10-12-14-16-18-20
Burpees

L1 FS 65/45, 1-10 Burpees
L2 FS 95/65
L3 FS 135/95