January 2014

Wednesday, January 22nd

All AM Classes are cancelled. PM classes are on as scheduled.

Strength

Bench Press

5-5-5-5-5

 

 

Metcon

"Slammer Jammer"

12 minute AMRAP

15 Box Jump Overs

10 Ball Slams

5 Burpees to a Plate

 

Post load and rounds to comments.

 

RESOURCES/ARTICLES

10 Ways to Declutter your Day

Hidden Messages in Kids Movies (youtube)

 

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CLASSES CANCELLED TONIGHT - JANUARY 21st

This evening's classes are cancelled.

 

Check the website or our Facebook this evening for updates regarding tomorrow's AM sessions. The Wednesday evening classes are still on as scheduled. 

 

Home WOD  - 5 rounds for time

10 Burpees

20 Air Squats

10 Jumping Jacks

30 Sit Ups

 

Entertaining Reading 

Haribo Sugarless Gummybear Reviews

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Tuesday, January 21st

Whole Life Challenge WOD

WINTER WEATHER UPDATES - We will post any class changes or cancellations here and on our Facebook page for tomorrow afternoon and Wednesday morning. 

 

Strength

Front Squat

5-5-5-5-5

 

 

Metcon

"Dragonboat"

500M row...

3 rounds of 

  • 20 DB Snatches (10 each arm)
  • 20 KB Squats (10 each side)

500M row

 **You start and end the workout with a 500M row.

 

Post load and  time to comments.

 

RESOURCES/ARTICLES

16 Things I Know Are True but Haven't Quite Learned Yet

72 Uses for Simple Household Products to Save Money and Avoid Toxins via Mind Body Green

 

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Monday, January 20th

 

Today's 9:15AM class will be a REGULAR CLASS WOD. 

Mobility Monday : Ankle - flossing/foam rolling

 

Strength

3 Sets

DB Seated Press 8-10 reps. Rest 90s...then

20 Hollow Rocks. Rest 90s

 

 

Metcon

"Squeezed Out"

10-9-8-7-6-5-4-3-2-1 

Ring Push Ups

Weighted Sit Ups

Kettlebell Swings

 

Post time to comments.

 

RESOURCES/ARTICLES

Joy Johnson: Marathoner til the End via NYT

16 Supposedly Healthy Foods with More Sugar than a Snickers Bar via BuzzFeed

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Sunday, January 19th

Go Kara!

 

DOUBLE UNDER CLINIC TODAY at 10AM

 

THIS MONDAY'S SCHEDULE

9:15AM Class is a regular WOD. Don't forget to register for class! 

 

 

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Saturday, January 18th

REMINDER

Double Under Clinic tomorrow at 10AM. No 10AM Class. 

 

Metcon

Partner WOD

Row 2000M (switch every 250M)

100 DB Thursters (switch every 15 reps)

60 Lateral Bar Hops (switch every 10 reps)

 

Post time to comments.

 

RESOURCES/ARTICLES

Strength in the Face of Injury via Breaking Muscle

Stanford's Distinct Training Regimen Redefines Strength via NYT

 

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FREE TRIAL CLASSES ON SATURDAY AT 10:30AM

Curious about CrossFit? We kick off our Free Trial Classes this Saturday at 10:30AM. 

 

We'll explain what CrossFit is, how it's not as intimidating as you may think, and have you go through a CrossFit workout. You'll leave the session with a better understand of this strength and conditioing program, feeling great after the workout, and excited to come back for more. You'll learn that CrossFitters come from all walks of life and are not simply what you see on television or youtube. 

 

Come experience it for yourself and register here for any of our upcoming sessions.

 

Email us with any questions info@crossfit06830.com

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Friday, January 17th

Gian nailing presses.
 

FREE TRIAL CLASS STARTS TOMORROW AT 10:30AM

 

Skill

Rowing Technique

 

 

Metcon

"Cindy Row Your Boat" 

AMRAP 10 minutes

5 Pull ups

10 Push ups

15 Air Squats

*Rest 2 Minutes

AMRAP 3 Minutes

Max Calories rowed

 

Post rounds and total calories to comments.

*Courtesy of CFSBK
RESOURCES/ARTICLES

 Why CrossFit is So Popular Right Now via Racked.com

10,000 Hours to Go Back in Time 10,000 Years or "20 Hours to Paleo" via Diablo CrossFit

 

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Thursday, January 16th

Jorge

 

Strength 

Hang Power Clean

 

 

Metcon

"Whipped"

12 minute AMRAP

15 Wallballs

30 Double Unders/60 Singles

 

Post total load and total rounds and reps to comments.

RESOURCES/ARTICLES

 Feds Crack Down on Deceiving Weightloss Products via TIME

3 Drills for Building Wrist Flexibility via Breaking Muscle 

 

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Wednesday, January 15th

 
CrossFit for All AGES 

 

Skill

Ring Dips

 

 

Metcon

"Dragging Mud "

10-8-6-4-2

Deadlifts

Kettlebell Swings

 

Post time to comments.

RESOURCES/ARTICLES

You Have to Air Squat Before You Overhead Squat via CrossFit Invictus

Couch Culture: Only a Quarter of Youth Get Recommended Exercise via TIME

 

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