Monday
Mar312008

"Shane"

This is a partner workout. Partner A must complete the "task" portion of each section while Partner B moves through the "Work" portion with minimal rest. After Partner A completes all the task reps they must switch immediately for good time. Once all the "task" reps are completed by both participants, they may move on to the next section.

Section 1

TASK: 200 Kettlebell Swings

WORK: Bear Crawls

Section 2

TASK: 100 Push-Ups

WORK: Walking Lunges

Section 3

TASK: 15 Turkish Get Ups each arm

WORK: Farmers Walk

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Beginner's Class.

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Our box is pretty hardcore.

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This is our upstairs facility


Inspiration

Sunday
Mar302008

WOD 3.30.08

21-15-9 Reps of:
Thruster
Double Unders
Weighted Sit-Ups

Additional work:
Turkish Get Ups
Windmills

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Weighted Sit-Ups

Why you should Olympic Lift
by Jim Wendler
ELITE FTS

Friday
Mar282008

WOD 3.29.08

30-20-10 reps of:
Burpees

Knee to Elbows
Box Jumps

Compare to WOD 1.28.08

Post Time and Experience to Comments.

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Dan FDNY


Plyo Boxes.
If anyone has the resources to construct a few 20" Plyo boxes, or knows someone that does, please tell us! We will pay for the materials and can exchange labor for money or training. Email or tell us in person.



Coach Allison is in California at the new Gymnastics Cert. Everyone should look forward to having her share what she learned when she returns on Wednesday! Also, please welcome Cleiser back from her month long trip to Cuba!

General IF and Reader Q&A

Thursday
Mar272008

Push Jerk

1, 1, 1, 1, 1, 1, 1

Check out This demo of the Push Jerk!
Look for:
1. Her hip opening up completely before the second dip.
2. She pushes herself underneath the bar and locks out her arms after the initial drive up.
3. Her minimal change in foot positioning

Post weights to comments

The new cycle of Foundations did a great job on their first class. Please remember to do your homework and read the "What is Fitness?" article. We will review it next class.

Monday
Mar242008

Deadlift

5-5-5-5

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Skill work:
Ring Support/Muscle Up Transition/Assisted Muscle Ups

Thanks to Shane and Allison for helping put down our new mats!!

Saturday
Mar222008

Back Squat

5-3-2-1-1-1

Remember that we will not be meeting tomorrow for the holiday! Enjoy the extra Sleep

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Why Weightlifting Shoes?

"God's Workout"
It's Official: Men Like Meat

Friday
Mar212008

Class Schedule Updates

Just a reminder that we will NOT be holding any classes this Sunday, March 23rd for the holiday.  Saturday's 1015am group class is on as regularly scheduled.

Beginner's Group Classes
Starting this Monday (3/24) we will be holding Beginner Group Classes at 6pm on Mondays and 11am on Sundays.

Foundations Program
The dates for this cycle of the Foundations progam are: 3/26, 4/2, 4/9, 4/16, 4/23, and 4/30. Classes will be held every Wednesday night from 545-7pm. There are only 2 slots left! Email me for more information and to register!

Group Classes
The CF Group class schedule is:
M: 7pm
W: 7pm
Sa: 10:15am
Su: 12pm

Group classes are still open enrollment however we will be closing them as more Beginner's classes are added. Please try to come to a Beginners Group class or sign up for Foundations if you're not experienced with the majority of CrossFit movements and Benchmark Girls.

Class descriptions can be found under the "Class Options, Schedule and Pricing" link located under the Getting Started tab on the left hand column.