Monday 7-29-2013

Don’t forget that this Saturday at 9:30am we will be participating in the 31 Heroes Wod. Please get yourself a partner and register Here if you haven’t already. Also today starts our 7:30am 55+ class. Please spread the word to anyone you may know 55 or older who wants to learn about healthy living!

Warm Up

then

3 x 8

Back Squats

then

“Cindy”

20 Min AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Cash Out:

Tabata Sprint 

7-26-2013

Attention athletes! As it is with most CrossFitters, we’ve all tried to get friends and family to come try a workout. If you’re like me, you’ve  seen the benefits of what CrossFit can do for you and your quality of life and you’ve mentioned it to your parents or maybe grandparents. We all know that it’s never too late to be concerned with your health. In an effort to make Crossfit something that anyone can do regardless of age or health status, we’re starting a new class this coming Monday, July 29th for those who are 55 & older. Many in this age range may be of the opinion that Crossfit is only for those who are youthful and at an elite fitness level. Nothing could be further from the truth! As CrossFit founder Greg Glassman puts it, the fitness needs of a Games Athlete & that of our grandparents differ by degree, not kind. That’s why we want to create an environment where you can workout at your individual level with those who share your common interests while at the same time are continually challenged. If you are 55+ & this sounds beneficial to you we invite you to come to the inaugural “CrossFit Longevity” class this Monday, July 29th at 7:30 am. Spread the word!

Warm Up

then 

5 x 5 

Deadlift

the 

15 Min Partner AMRAP

Bear Complex 95/65 lbs

*1 partner does 1 repetition of the Bear Complex while the other rests. Partner 1 then hands partner 2 the bar without setting it down. Other than the touch and go of the power clean, the bar can never hit the ground. Each time the bar rests on the ground 1 min is added to your wod.

Cash Out:

2 x 800m Run

7-24-2013

Ok guys don’t forget to get registered for the 31 Heroes Wod being held here at the box on Saturday August 3rd. It’s a great cause so let’s have a great turnout!! We have rope climbs today so bring your tall socks or shin protection!

Warm Up

then

15 Min AMRAP

400m Run

24 Clean & Jerk 95/65 lbs

400m Run

12 Pull Ups

400m Run

6 Snatches 95/65 lbs

400m Run

3 Rope Climbs

Cash Out:

Accumulate 2 Min of Bridge Ups/Bridge Up Progression

7-23-2013

Attention!! Tomorrow all classes except the 9:30am and the 10:30am kids class will meet at Arkansas High Stadium. It will be hot! So make sure you come hydrated and bring some water with you. Another thing we want to ask of everyone is that during regular class hours we’d like to keep the main floor clear of any extra work going on. The afternoon classes especially are getting pretty packed and we don’t want people to have their wod interrupted. If you’re not part of the class going on then please keep your equipment to the side out of the way. And also know that the scheduled class ALWAYS has 1st priority on equipment. Thanks for your cooperation!

Arkansas High Track Wod

10 x 100m Sprints

Rest 90 seconds 

7-22-2013

Good job Coach Molly on your Kettlebell Cert this past weekend! I’m sure she’s bursting with knowledge to share with us all. Announcement We are putting a sign up sheet on the calendar board for all those who plan on going on the canoe trip this weekend. Please be signed up by tuesday so we can make reservations on the canoes. We need to know our numbers. Anyone can join in after tuesday but we can’t guarantee your canoe being reserved. Everyone spread the word it’s going to be a blast!!

Back Squat

3 x 8

then

3 RFT:

10 Toes to Bar

15 Wall Balls 20/14 lb

20 KB Snatches 35/20 lb

Cash Out:

5-10-15-20-25-20-15-10-5

Double Unders