CrossFit Excellence shared a link on Facebook
Scores for the WOD “Ring Push-Ups, Double-Unders, Run and KB Swings” on Tuesday December 30 have been posted
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Interested in Boxing to boost your fitness? This Saturday the 20th at 11am we’ll be offering an Intro To Boxing class right after the regular CrossFit class. Non-members only $7! If you don’t want the workout part, you can just participate in the first 30 minutes where we’ll be going over beginning techniques: Hand Wrapping, Heavy Bags, Focus Mitts and more. If you’re up for the workout, the second half of the hour will feature a boxing themed circuit to practice your new skills. Click on the link below. (Current members are free) Please share!!
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WarmUp Row 600m BandyHam+QuickHip 3 Rounds 10 WallSquat 10 RingRow WarmUp BackSquat 2x Wall plank :30sec Goblet squat hold bottom :30sec 1) EMOM8 BackSquat x 3 reps @75% of 1RM 2) AMRAP12 9 DeadLift 155/100# 12 HR PushUp 15 BoxJump Cool RestWalk 200m / Couch / Roll Time to sign up folks! Register at games.crossfit.com Weekly Open Wods will be offered Fridays at 4:30 & 5:30pm and Sundays at 3pm for those officially competing. Talk to Coach Steve to see if the Open is right for you. Scaled and RX division, Masters. See where you are at and compare your self from last year and next year.
Hey CFP the open is here and the first workout will be released Thursday!!! We will be doing the workout officially for an open score Thursday evening classes. Get signed up and get that judges course complete if you haven't already.
Do you know why the rope keeps hitting your feet? Or why your kipping pull-ups feel so “wonky” when others can bust out dozens of smooth reps? Or how to make performing single leg squat go from an impossibility to a reality? These workshops will provide the tools to start addressing those problems!
Tuesday, 2/24/2015 Warm up; 2 rounds at a warm up pace -Run 400m or Row 500m -10 GHD Sit Ups -10 Push ups -5 Pull ups -15 Air Squats Strength: In WOD WOD: 3 Max effort Rounds EACH for time: -15 Clean & Jerks 135# / 75# -Sprint 100m -5 Burpees Rest 5 minutes between rounds Post time for each round. https://www.youtube.com/watch?list=PL_q5tK9bixL4XymVDc4zubM3fc5wG-ytx&v=pYl0uPCHLag
"This workout is killing me. I’m not elite. I’m not even average. I am the everyday athlete struggling to get fit. I try my hardest and need to scale many workouts. I work out with everyone from the firebreather to the rookie and the vast majority of us that lie somewhere in between. I find inspiration in everyone."
Monday's WOD: TIER 1 A. Front Squat 3 x 5 B. For Time: 800m Run 10 DB Walking Lunges 400m Run 20 DB Walking Lunges 200m Run 30 DB Walking Lunges TIER 2 A. Front Squat 3 x 5 B. For Time: 800m Run 12 DB Walking Lunges @ 45#/30# 400m Run 24 DB Walking Lunges @ 45#/30# 200m Run 36 DB Walking Lunges @ 45#/30# TIER 3 A. Front Squat 3 x 5 B. For Time: 800m Run 12 KB Walking Lunges @ 53#/35# 400m Run 24 KB Walking Lunges @ 53#/35# 200m Run 36 KB Walking Lunges @ 53#/35# For Part B, the lunges are done with one DB or KB in each hand.