December 2013

Saturday, December 21st

HOLIDAY SOCIAL at 6PM TOMORROW (12/22). The more the merrier! Bring your friends, family, kids. If you can't come at 6PM, feel free to stop by to say hello! 

 

Mobility

Thoracic Mobility

 

Metcon

Team of 2 

AMRAP 25 minutes:

3 rounds of the following for Partner A (see below) while partner B Rests. Switch once 3 rounds are completed. 

4 Push ups

6 Kettlebell Swings

8 KB Lunges

Row 100M 

 

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RESOURCES/ARTICLES

History of the Turkish Get Up

Bad Eating Habits Start in the Womb

 
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Friday, December 20th

 

Hanging out Post-WOD. Nothing like sharing an hour of sweat with good friends.

Check out our December Monthly Newsletter - it has lot of great information about what's going on at the gym, schedule changes, and more.

 

Skill/Strength

HSPU/Wall WAlks

5-5-5-5-5

 

Metcon

3 minute AMRAP

10 KB Swings

10 Burpees

10 KB Squats

Rest 1 Minute

3 minute AMRAP

10 G2O 

10 K2E

10 Box Step Ups

 

 

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RESOURCES/ARTICLES

 Why You Should Eat More and Train Less this Christmas via Breaking Muscle

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Thursday, December 19th

Sunday at 6PM is our Holiday Get together at the Gingerman. Come hungry.. leave happy! Everyone is invited. Feel free to bring friends, family, fre-nemies, kids.  The more the merrier!

 

HOLIDAY SCHEDULE 

  • TUES. 12/24 - CHRISTMAS EVE - 9AM
  • WED. 12/25 - CHRISTMAS DAY - CLOSED
  • THURS. 12/26 - 5PM & 6PM  

REGULAR SCHEDULE RESUMES 12/27 – 12/30

  • TUES. 12/31 – NEW YEAR’S EVE - 6AM & 7AM
  • WED. 1/1 – NEW YEAR’S DAY - 10AM & 11AM

 

Strength  

Push Jerk

 

 

Metcon

Row 1K

Rest 2 minutes

Row 750M

Rest 90s

Row 500M

Rest 1 minute

Row 250M

 

 

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RESOURCES/ARTICLES

Push Yourself, Don't Punish Yourself via FocusWOD

6 Tips to Keep Your Shoulders Healthy via Box Life

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Cross Cuisines at CrossFit 06830

We're happy to announce that we will be offering Cross Cuisines at our gym for members and non-members.

Cross Cuisines provides fresh, made-to-order "paleolithic" cuisine. For more information, click here: What exactly is paleo? Check out the below video:

 

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Wednesday, December 18th

We'll be at the Reebok FitHub at the Westchester Mall today as their window display. If you're shopping, come by the window between 12PM - 2PM and say hi.

 

Strength  

KB Cleans 

3-3-3-3-3-3-3

Metcon

3 Rounds (ME - Max Effort)

300M Row

15 Burpees

1:1 work to rest ratio

 

 

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RESOURCES/ARTICLES

Whole Life Challenge -- Come January we're participating in this nutrition/wellness challenge. Check it out for more details.

Kettlebell Clean Demo

Blog tags: 
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Tuesday, December 17th

Tomcat!!

 

Skill

Ring Dips 

5-5-5-5-5

 

Metcon

 8 minute AMRAP

5 Wallballs

7 Burpees

9 Sit Ups

Rest 4 minutes

6 minute AMRAP

5 Push Ups

7 Goblet Squats

9 Sit Ups

 

Post rounds to comments

 

RESOURCES/ARTICLES

 Four Tips While Visiting Another CrossFit Gym via Breaking Muscle 

Looking for a CrossFit Gym - use the affiliate finder 

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Monday, December 16th

Still look like a whipping target with double unders? Check out this video for some tips

 

 

Strength  

Squat

5-5-5-5-5

 

 

Metcon

3 Rounds for time

500M Row

21 KB Swings

12 Pull Ups/Ring Rows 

 

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RESOURCES/ARTICLES

 Strong, Healthy and Vegan via Breaking Muscle

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Sunday, December 15th

Pull Up Clinic today at 10AM

 

Don't forget we're participating in the "Fitness Starts with Food" food drive to help provide healthy meals to people in need this holiday. 

Check out their website for more information. 

We have a donation box set up by the front desk.

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Sweat Every Saturday at 1PM with us and our friends from lululemon athletica Greenwich. 
 
If you didn't get the chance to join us this Saturday, we're hosting two more sessions this month. Everyone is welcome to join and the workout is suitable for all fitness levels.
 
Questions - please email us info@crossfit06830.com
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Saturday, December 14th

REMINDER: Pull up Clinic Sunday @ 10AM - in place of class

 

Skill

LSit Hold and Ring Work

 

 

Metcon

Team WOD 

25 Burpees (together)

100 KBs 

Team Member - 50 Squats, while everyone else rows 250M

40 DB Clean and Jerks

Team Member - 50 Squats, while everyone else rows 250M

200 Single Unders

Team Member - 50 Squats, while everyone else rows 250M

100 Sit Ups

Team Member - 50 Squats, while everyone else rows 250M

25 Team Burpees

 

Post time to comments

 

RESOURCES/ARTICLES

Take a Deep Breath: Meditation for the Holidays via Breaking Muscle

Do You Use Your Cell Phone A Lot? It May Make You More Anxious via TIME Magazine

 

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Friday, December 13th

 

Strength

Deadlift

3-3-3-3-3

 

 

Metcon

"Jackie's Sister"

1000M Row

25 Thrusters

30 Ball Slams

 

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RESOURCES/ARTICLES

10 Reasons Why Heavy Lifting is Bad for Women - I dare you to click here

9 Reasons We Should All Love CrossFit

 

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