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Posts tagged “Holiday

CFSR 12.16.2013

Elf on The Shelf Crossfits!

Monday

A) Beginner B)Intermediate C) Advance
 
Monday:
Skill Work: Toes-2-Bar (15min)
A)The Kip
B) Linking
C)Accumulate 45 T2B in 3 Sets
MetCon: 11.1 AMRAP 10min
30 Double Unders
15 Power Snatches 75/55
After the 10min is over
Buy Out: Complete 20 Reps of
Bar Muscle Up
Cool Down: Foam Roll for at least 10min Start at shin and work up

“The difference between the impossible and the possible lies in a person’s determination.”

– Tommy Lasorda

Mobility WOD 181  -  SQUAT TEST #6!

paleo-gingerbread-trifle.html

PALEO GINGERBREAD TRIFLE


CFSR WOD 12.11.2013

Wednesday

Warm Up:  Foam Roll

Dynamic Band Warm Up

Strength: EMOM 10MIN
1 Clean @ 85%
Conditioning: 5 rounds for total reps of:
:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

 “When you’ve got something to prove, there’s nothing greater than a challenge.”– Terry Bradshaw

Mobility WOD 176

almond-pomegranate-bark

Almond Pomegranate Bark


CFSR WOD 12.3.2013

CFSR Holiday Party is this

Saturday! 6-9pm

Cyber Monday/Tuesday deal ends tonight.  Have you taken advantage of an annual membership for $1500?

Tuesday

Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning:
 4 rounds for total reps of:
2:30 to complete…
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00

It’s not whether you get knocked down; it’s whether you get up.

— Vince Lombardi

Mobility WOD 168

Keep checking back daily for great holiday recipes throughout the month of December!

honey-mustard-glazed-ham-roast

Post image for Recipe: Honey Mustard Glazed Ham Roast


CFSR WOD 1.1.2013

team push ups

–HAPPY NEW YEAR–

Tuesday 1/1/2013

Classes today at 5:30 pm, 6:30 pm

Beginner Class at 7:30  pm 

Part A

 Snatch

7 x 2

Part B

Today we do the CrossFit.com WOD

Five rounds for time of:
10 Toes to bar
10 Power snatch, 75/53
10 Wall ball shots, 20/14

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” 
― Benjamin Franklin

Green Curry Turkey Stir Fry

Should we Eat Legumes? 

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CHRISTMAS DAY CHALLENGE!!!

MERRY CHRISTMAS!!!

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

TUESDAY 12/25/2012

“THE CHRISTMAS CHALLENGE”

MIDNIGHT CHRISTMAS EVE

TO

 MIDNIGHT CHRISTMAS DAY

MAX COMBINED TOTAL 

PUSH UPS

SIT UP

SQUAT JUMPS

“POST RESULTS TO COMMENTS” 

THE STANDARDS 

PUSH UP – chest to floor to full lockout of arms

use appropriate progression…knees etc.

SIT UP – hands to floor behind, touch toes in front

SQUAT JUMP – fingertips touch floor before each jump

COACHES CORNER:  It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.


CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012

 “12 DAYS OF CHRISTMAS”

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)

PALEO CHRISTMAS DINNER


HAPPY THANKSGIVING!!!

Hungry??  I dare you to touch my turkey!!!

Thursday 11/22/2012

9:30 am only, bring friends!

Team Workout

We will select our workout in the morning based on # of participants.

All you need to know it will take the stuffing out of you :)

Attention scale addicts! 

Thanksgiving savory bacon butternut squash souffle


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