High Jump

 

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

CROSSFIT

1 set @ 70%
2 sets @ 75%
2 sets @ 80%
*rest :90 between

B) ”Ryan”
5 rounds for time:
7 muscle ups
21 burpees (to a target 1′ above max reach)

 

CSPORT

A. AMRAP in 7 min
15 bent over rear delt flyes
10 dips
15 body rows

B. AMRAP in 7 min
15 back ext
15 lunges each leg
15 goblet squats

C. AMRAP in 20 min
block run buy in
+
10 heavy sandbag/med ball G2S
20 renegade rows
25 sit ups
200m run

 

Let the fun begin!

 

Want to squat better? Have some hip pain? Tired of getting called out for depth? Well then join us Saturday July 28th from 9:30 to 11 with Dr Vanessa Nordin.

CROSSFIT

CSPORT

A. Against a 10 min clock:

300 jump rope singles
With time remaining, AMRAP:

20 KBS
10 pullups

B. Against a 10 min clock:

800m Run
With time remaining, AMRAP:

5 push ups
8 burpees

C. Against a 10 min clock:

60 cal row or C2 bike
With time remaining, AMRAP:

5 weighted DB squats
5 push press
10 renegade Rows

 

It’s your day America

 

Happy 4th of July everyone! Enjoy your day of freedom off, because tomorrow we kick off “Hero Month” celebrating all of the brave men and women who have fought for ours

First class in at 8:30am on Thursday.

Ahh the ole sumo deadlift high pull…

Lonyl showing off his flexibility, and scenery.

Announcements:

July 4th – Closed

July 5th – First Class at 8:30am

 

CROSSFIT

CSPORT

The true filthy fifty!

Hey nice shirt!

Announcements:

July 4th – Closed

July 5th – First Class at 8:30am

 

CROSSFIT

CSPORT

 

A. 21-15-9:
Seated OH press
Pull ups

B. 21-15-9:
Back ext
banded torso rotation ea. side

C. 21-15-9:
Cal bike
Mtn climbers (x2)
Weighted sit ups

D. 21-15-9:
Box jumps
ball slams
200m run each round

 

Saturdays Are For The Girls

Announcements:

July 4th – Closed

July 5th – First Class at 8:30am

 

CROSSFIT

 

“Kelly”

5 Rounds For Time:
400m Run
30 Box Jumps 24”/20”
30 Wall Balls 20/14# to 10’/9’

Extra Credit
2-3X
8 Arnold Presses per side
10 V-ups
12 Russian twists on GHD

 

CSPORT

A. EMOM x 6 min
8-12 burpees

B. EMOM x 6 min
40 sec row or airdyne sprint

C. EMOM x 6 min
15 wall balls

D. 4 rounds for time:
400m run
10 box jumps
20 sit ups
30 sec plank (add weight to increase difficulty)

Battle sleds

 

Seeing Double

Announcements:

July 4th – Closed

July 5th – First Class at 8:30am

 

CROSSFIT

 

CSPORT

A. 40 sec @ each (20 sec rest bt) x 3 rounds:
Renegade rows
DB weighted burpees
DB curl to press

B. AMRAP in 12 min
10 ab wheels
15 bench press
20 sit ups
200m run

C. AMRAP in 12 min
10 weighted step ups (5/leg)
15 wall balls
20 2 arm waves w/ battle rope
200m row

Count um down

Syd showing off her shoulder stabilizations.

Announcements:

July 4th – Closed

July 5th – First Class at 8:30am

 

CROSSFIT

 

CSPORT

 

A. 3 sets:
10 step ups ea leg (no alternating)
10 floor bridges ea leg

B. 3 sets:
15 push ups
15 bent over 2-arm DB row

C. 3 rounds for time:
15 K2E
20 OH weighted lunges
1 suicide liner (5-10-15-20yds)
15 box jumps
20 thrusters
1 suicide liner (5-10-15-20yds)

Humpday Tabata

 

Daughter teaching Mother

CROSSFIT

S&P Cycle:  squat – pull – PRESS – pull – off

A.  split jerk: 10 min to a heavy single, then 1 attempt max reps power jerk @ 75%

B.  8 rounds tabata at each on a running clock:

pullups
pushups
situps
squats
double unders

 

CSPORT

A. For time:
50 DB hang squat cleans
400m run
50 push ups
400m run
50 cals
400m run
50 push press
400m run
50 sit ups
400m run
50 lunges

**40 min time cap