December 2013

Thursday, December 12th

What's the torture looking device in our upstairs room? It's a GHD - more info below

 

Strength  

Press (click link for demo)

5-5-5-5-5

 

 

Metcon

"Catch Me"

15 minute AMRAP

10 Push Ups

10 Goblet Squats

10 KB Swings

 

 

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RESOURCES/ARTICLES

The GHD (Glute Ham Developer) - for a stronger back, hamstrings, and to be a better bad ass

How much more does it cost to eat "healthy" relative to a diet that is least "healthy"? Take a guess and check out this Harvard Study 

 

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Wednesday, December 11th

Maria & LaToya from Reebok FitHub at the Westchester Mall at our Grand Opening. 

 

Strength & Skill

Turkish Get Ups

3-3-3-3-3

Gymnastics - Beat Swings

 

Metcon

"Ball buster"

4 Rounds for time

300M Row

10 Knees to Elbows (K2E)

 

 

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RESOURCES/ARTICLES

Getting Comfortable in the Handstand via BoxLife Magazine

How Much Fish Oil Should You Take via CrossFit Invictus

 

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Tuesday, December 10th

 

Strength

Hang Power Snatch 

3-3-3-3-3

 

Metcon

"Machisimo"

3 Rounds for time

5 Man Makers

20 DB Walking Lunges

 

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RESOURCES/ARTICLES

Air Squat with Chris Spealler

Why We Develop Bad Knees via Tabata Times

 

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Monday, December 9th

 

Strength

Squat

1-1-1-1-1-1-1

 

Metcon

"Smashed up"

12 minute ladder

2..4..6..8.. etc

Box Step Ups

Burpees

 

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RESOURCES/ARTICLES

Fitness Starts with Food - help us help others in need this holiday - we'll be collecting donations at the gym now through January 4th

Why you need to change when you drink coffee

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Sunday, December 8th

 

THANK YOU TO EVERYONE WHO CAME OUT TO OUR GRAND OPENING YESTERDAY!

We're super excited to bring CrossFit to Greenwich and appreciate your support. 

 

REMINDERS

  • We're participating in the "Fitness Starts with Food" food drive. Consider participating and helping those less fortunate this holiday. We'll be collecting donations through January 4th. For more information, please click here: http://fitnessstartswithfood.com
  • Sunday, December 15th  - we'll be running a "Pull up Clinic" at 10AM. Please contact EJ if you'd like to participate  
  • Share the gift of fitness - we're offering everyone a complimentary one-on-one assessment to check out the gym, learn more about our facility and try a CrossFit workout. Email us to schedule your session or perhaps pay it forward and share it with someone else

 

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Saturday, December 7th,

It's finally here: GRAND OPENING TODAY !!

 

All our equipment is unpacked, our shelves are stocked and we're excited to welcome you to our new home. Come by any time between 9AM and 1PM.  Here's a brief timeline:

 

  • 9:45AM -  What is CrossFit/About our Gym/Q&A
  • 10:30AM - Inaugural WOD (Work out of the day - see below)*optional*
  • 11:15/11:30AM - Chow time - BBQ !!
  • 12:00PM  - (if you missed it in the AM) What is CrossFit/About our Gym/Q&A
  • 1:00PM - Raffle Drawing 

 

**following the opening, we are hosting our friends from lululemon athletica Greenwich, and anyone who missed out, another chance to workout at 2:30PM

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Inaugural WOD -

 

"OG Style"

3 Rounds - (AMRAP) as many reps as possible

  • 1 minute Russian Kettlebell Swing
  • 1 minute Toes to Bar
  • 1 minute Push Ups
  • 1 minute Weighted Lunges 

*1 min rest once you've gone through all the movements* 

- Scaling options will be provided

 

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Friday, December 6th

Guess what tomorrow is? Our GRAND OPENING! We're as excited as this girl is to go to Disneyland!

 

 

No classes today so we can prepare for our Grand Opening! 

 

RSVPs BELOW

Coming to our Grand Opening? RSVP here

Want to participate in our X's and OMs workout with lululemon of Greenwich at 2pm, 12/7 - RSVP here

 

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Thursday, December 5th

 

 

DON'T MISS OUR SPECIAL OFFER TO SAVE 

We're offering you the chance to SAVE 20% on ANY membership for up to 14 months. 

 

ACT FAST - the deal is ending tomorrow -Friday, 12/6. 

If you'd like to hold a discounted membership, please contact us at info@crossfit06830.com and schedule your complimentary one-on-one training session.

 

Strength

Bench Press (click link for technique/demo)

3-3-3-3-3

 

Metcon

"Naked Fran"

21-15-9

Empty Barbell Thrusters

Pull ups/Ring Rows

 

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RESOURCES/ARTICLES

Fitness Starts with Food - help us help others in need this holiday - we'll be collecting donations at the gym

Nutrition - Plate Organization - check out this youtube clip

Food Quality and Quantity via CFSBK

 

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Wednesday, December 4th

DON'T MISS THE GRAND OPENING on SATURDAY, DECEMBER 7th FROM 9AM - 1PM

 

Skill 

Handstand Progression Practice & Hollow Rocks

 

 

Metcon

4 Rounds for time

250M Row

15 Weighted Sit Ups

10 Wallballs

 

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RESOURCES/ARTICLES

10 Things I Want my Daughter to know about Working Out

Why Drugs are NOT the Answer to Chronic Pain

 

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Tuesday, December 3rd

Strength

Hang Power Clean

3-3-3-3-3 or work on technique

 

Metcon

4 Rounds for reps

1 minute Dumbbell S2O

1 minute of Max Cal Row

1 minute of 10M Sprints

Rest 1 minute

*Score is total # of reps/cals/sprints

 

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RESOURCES/ARTICLES

Hand Position for the Double Under

Archeologists sigh over paleo diet

 

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