November 15, 2011

November 15th

In CrossFit we are looking to ramp up the intensity until the mechanics start to degrade, then we should refocus on the mechanics while sustaining as much intensity as possible. This leads to improved mechanics at higher and higher levels of intensity. (High Intensity + Good Mechanics = Fast improvement) The goal is to never look back on a workout …

November 14, 2011

November 14th

Hope everyone had a great weekend! If you have a friend that wants to try CrossFit bring them in. Your friend doesn’t have to hit the workout. They can just watch and ask any questions they might have. -WOD- Overhead Squat Heavy Max Rounds in 10 minutes of: 5 Pull Ups 7 Push Ups 10 Jumping Squats Class Sign In …

November 11, 2011

November 11th

-WOD- Men 7000 #’s Ground to overhead You’re able to pick your poison. Men options are: 155 x 46 reps 135 x 52 reps 95 x 74 reps 75 x 94 reps Woman 5000 #’s Ground to overhead Woman options are: 100 x 50 reps 85 x 59 reps 65 x 77 reps 55 x 91 reps 45 x 112 reps 35 x 143 reps Class Sign In …

November 9, 2011

November 9th

-WOD- CrossFit Total Max Back Squat Max Shoulder Press Max Dead lift Add up each lift for your CrossFit total When working up to your max be smart and don’t try to lift 400 lbs off the start. You should do sets of 5-3-2-1-1 MAX Class Sign In …