5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
9/28/12
WOD for Friday 9-28-2012
NOTE: Saturday class is canceled this week due to participation in the Warrior Dash!
5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
9/27/12
WOD for Thursday 9-27-2012
5 RFT
30 Barbell Lunges (95/65)
30 Double Unders
Warrior Dash Shirts Are In!!!
30 Barbell Lunges (95/65)
30 Double Unders
Warrior Dash Shirts Are In!!!
9/26/12
WOD for Wednesday 9-26-2012
3 RFT
7 Power Cleans 185#/135#
15 Push Ups
7 Sumo Deadlift High Pulls 135#/95#
15 Wall Ball Shots 20#/14#
200m Run
7 Power Cleans 185#/135#
15 Push Ups
7 Sumo Deadlift High Pulls 135#/95#
15 Wall Ball Shots 20#/14#
200m Run
9/25/12
9/24/12
9/19/12
WOD for 9-20-2012
"The Seven"
7 RFT
7-Hand Stand Push-ups
7-Thrusters (65#/95#)
7-KTE
7-Deadlifts (135#/185#)
7-Burpees
7-Kettlebell Swings (35#/53#)
7-Pull-ups
7 RFT
7-Hand Stand Push-ups
7-Thrusters (65#/95#)
7-KTE
7-Deadlifts (135#/185#)
7-Burpees
7-Kettlebell Swings (35#/53#)
7-Pull-ups
9/18/12
WOD for Tuesday 9-18-2012
200m Run
30 KB Swings (53/35)
400m Run
25 KB Swings
800m Run
20 KB Swings
1200m Run
15 KB Swings
Special thanks to Coach Mike Burgener for stopping by yesterday for a visit and a little Olympic Lifting lesson. Great to see you again Coach!!!
30 KB Swings (53/35)
400m Run
25 KB Swings
800m Run
20 KB Swings
1200m Run
15 KB Swings
Special thanks to Coach Mike Burgener for stopping by yesterday for a visit and a little Olympic Lifting lesson. Great to see you again Coach!!!
9/17/12
WOD for Monday 9-17-2012
5 Round Station Rotation
15 Box Jumps (rabbit)
Push Ups
Jumping Squats w/Bar
Double Unders
Pull Ups
15 Box Jumps (rabbit)
Push Ups
Jumping Squats w/Bar
Double Unders
Pull Ups
9/15/12
WOD for Saturday 9-15-2012
Team WOD
300 Wall Ball Burpees (25 minimum for team member performing these)
Continual Sit ups, box jumps and hill runs by team members
First team to 300 wins!
300 Wall Ball Burpees (25 minimum for team member performing these)
Continual Sit ups, box jumps and hill runs by team members
First team to 300 wins!
9/14/12
Deadlift PR!!!
Awesome job Chelsea Dale!!! She pulled a 270# deadlift this afternoon -- 25# over her previous best! Nice job!!!
WOD for Friday 9-14-2012
1 - Clean
1 - Front Squat
1 - Push Press/Jerk
every :30 seconds for 10 minutes
1 - Front Squat
1 - Push Press/Jerk
every :30 seconds for 10 minutes
9/12/12
WOD for Thursday 9-13-2012
20 Minute AMRAP
20 Pull Ups
20 Sit Ups
20 Burpees
200m Run or 200 Single Rope Jumps
Esprit Jolie Photography
20 Pull Ups
20 Sit Ups
20 Burpees
200m Run or 200 Single Rope Jumps
Esprit Jolie Photography
WOD for Wednesday 9-12-2012
"Kelly"
5 RFT
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
Yoga Class
5 RFT
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
Yoga Class
9/11/12
WOD for Tuesday 9-11-2012
10 Minute AMRAP
20 Jumping Lunges
15 Deadlifts
10 HR Push Ups
KTE X30
Med Ball Sit Ups X20
9/11/2001
NEVER FORGET.
20 Jumping Lunges
15 Deadlifts
10 HR Push Ups
KTE X30
Med Ball Sit Ups X20
9/11/2001
NEVER FORGET.
9/10/12
WOD for Monday 9-10-2012
"The Stinger"
1600m Run
4 Minutes Rest
1200m Run
3 Minutes Rest
800m Run
2 Minutes Rest
400m Run
1 Minute Rest
200m Run
Finish:
50 Push Ups
50 Sit Ups
1600m Run
4 Minutes Rest
1200m Run
3 Minutes Rest
800m Run
2 Minutes Rest
400m Run
1 Minute Rest
200m Run
Finish:
50 Push Ups
50 Sit Ups
9/7/12
Paleo Challenge Kickoff Class
We are canceling the Paleo Challenge Kickoff Class for this evening at 7pm due to the impending bad weather. We will still have the same class on Saturday morning at 10:00am following the 9:00 WOD. Sorry for the late notice but better safe than sorry.
Thanks!
Blake
Thanks!
Blake
WOD for Friday 9-07-2012
10 Rounds for time
200m Med Ball Run
10 Push Ups
10 Sit Ups
Esprit Jolie Photography
200m Med Ball Run
10 Push Ups
10 Sit Ups
9/6/12
9/5/12
An Open Letter to our Members
Six months ago today, we held our first class in our new building as CrossFit 573. For the previous year-and-a-half, we trained out of our garage as Garage Gym Fitness and brought in our 30 existing members to the new box. As of today, we have 219 active members. We do not advertise--rather we solely exist because of the generosity of our CrossFitters and the constant passion they profess to family, co-workers and friends. We have grown in numbers, but most importantly we have grown in spirit and have accomplished countless milestones in the fitness levels of our clients.
We are both humbled and honored that the members of CrossFit 573 have allowed us to continue to provide the journey toward Elite Community Fitness. Our primary goal is to make a difference in the lives of our members and make healthy living a journey in life--not a one time destination.
April and I would personally like to thank each and every one of you that have shared in this journey and look forward to providing a stable, uplifting and positive environment where we can experience the power of community, the satisfaction of accomplishment and most of all--FUN!!!! Thank you again to our trainers, members, family and friends.
Sincerely,
Blake & April Guilliams & family.
We are both humbled and honored that the members of CrossFit 573 have allowed us to continue to provide the journey toward Elite Community Fitness. Our primary goal is to make a difference in the lives of our members and make healthy living a journey in life--not a one time destination.
April and I would personally like to thank each and every one of you that have shared in this journey and look forward to providing a stable, uplifting and positive environment where we can experience the power of community, the satisfaction of accomplishment and most of all--FUN!!!! Thank you again to our trainers, members, family and friends.
Sincerely,
Blake & April Guilliams & family.
WOD for Wednesday 9-05-2012
18 Minute AMRAP
21 Kettlebell Swings
11 Pull Ups
200m Run
Finish
Sit Ups x 50
KTE x 20
"They've killed the trainers..."
21 Kettlebell Swings
11 Pull Ups
200m Run
Finish
Sit Ups x 50
KTE x 20
"They've killed the trainers..."
9/3/12
30-Day Paleo Challenge
Next week we will be kicking off a 30-Day Paleo Challenge.
All CF573 members are welcome to participate. We will have an informational meeting this Friday night (September 7th) at 7pm. We will have some samples of Paleo dishes and meal plans.
I will post a sign up sheet in the gym if you wish to take part. The 30-Day Paleo Challenge will begin on Monday September 10th.
All CF573 members are welcome to participate. We will have an informational meeting this Friday night (September 7th) at 7pm. We will have some samples of Paleo dishes and meal plans.
I will post a sign up sheet in the gym if you wish to take part. The 30-Day Paleo Challenge will begin on Monday September 10th.
Subscribe to:
Posts (Atom)