Thursday March 1

Warm up

Over head Squats
5-5-5

With a Continuous running clock, do 1 pull up the 1st minute, 2 the second, 3 the third and so on until you cannot complete the round.

Row 1000 meters

Do the following excercises til failure. Record the amount of reps.
Squats
Push ups
Dips
lunges.

Bonus.

You can do these exercises in any order. 
Our no sugar challenge starts today, put your name on the board if you are participating.

Wednesday Febuary 29

Warm up

Deadlift
1-1-1-1-1

5 Rounds for time
30 Double Unders
10 Power Snatch's  75/55.

Bonus.

So Thursday our next Challenge Starts.  We are calling it Getting Ready Your Swim Suit Challenge.  It is going to be 60 days,  the first 30 days is "No Sugar".  for 30 days straight.  Anytime you choose to partake, you put 1 dollar into the pot.  This will be on the honor code.  We will also be holding a Zone/Paleo class soon.  We will continue to do weekly weigh-ins.  That seems to help keep us on track.
Remember Saturday @9 Pleasant Grove High School track for "Griff".  This is a family affair.  It should be fun.

Tuesday Febuary 28

Warm up

Push Press
3-3-3-3

7 min AMRAP
10 Push Press
10 Knees to elbows

Rest 2 mins

7 min AMRAP
10 Handstand Push ups
10 1 Arm Snatch (alternating arms).

Bonus

Saturday 9:00 WOD.  We will be meeting at Pleasant Grove High School Track to do a workout called "GRIFF"  Run 800 meters Run 400 meters backwards x2.  Bring your kids spouses anyone who wants to come have fun.

Monday Febuary 27

Warm up

Hang Power Clean
2-2-2-2

50-40-30-20-10
Ball Cleans
Sit ups

Bonus

Friday febuary 24

Warm up

Back squats
3-3-2-2-1-1

7 mins of burpees

Or

7 min amrap

25 squats
25 situps.

Bonus.

If you are competing in the games you need to have someone judge your workout and it needs to be videoed. Good luck everyone!!!!!

Thursday Febuary 23

Warm up

Clean and Jerk
1-1-1-1-1-1

12 Min AMRAP
9 Deadlifts
12 Push ups
15 Boxjumps


Bonus.
http://games.crossfit.com/workouts/the-open  Check out the first workout for the crossfit games 2012.  Crazy.  Hope you are excited to be doing it on Friday!!!!!

Wednesday Febuary 22

Warm up

Back Squats
5-5-5-5-5

Tabata Double Unders

Power Snatch
1-1-1-1-1
Bonus

http://www.youtube.com/watch?v=2dpwZ0Vaih4 Watch the Back Squat.

Tuesday Febuary 21

Warm up

Shoulder Press
2-2-2-2

WOD
5 min amrap
10 turkish get ups alternating arms
10 mountain climbers alternating legs

Rest 2 mins

Tabata Pullups.

Bonus.



Saturday Class will be at 8:00am.  Come dressed to do "Murph".  If you don't know what Murph is check out the white board.  Remember we can scale for anyone, so don't be to scared.

Monday Febuary 20

Warm up

Thrusters
3-3-3

5 Rounds for time
21 Wall balls
21 Kettlebell swings
21 Burpees.

Bonus:

Since today is a Holiday we will only have 6 am, 9:30 am and 8:30 pm classes today.
No 7am, or 5:45 class today.

Sunday febuary 19

Rest day.

Friday Febuary 17

Warm up

Deadlift
2-2-2-2-2

WOD
4 Rounds for time
Run 400 meters
15 Hang Power Cleans 95/65

Bonus:

Saturday's WOD is at 8:00 am this week.

Thursday Febuary 16

Warm up

Front Squats
5-5-5

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Saturday's WOD will be at 8:00 This week.

Wednesday febuary 15

Warm up

Overhead squat
3-3-3-3

Split jerk

2-2-2

Row a 2k

Bonus

We will provide a Basic Movements class on Thursday @ 7:30. This is required for new clients. Please let a trainer know if you are attending. It is a $25 class.
Welcome to Shauna and Shelle.

Tuesday Febuary 14

Warm up

10 mins to get 1 rep max Push Press

2 rounds for time

14 Back Extensions
14 Burpee's
14 Sit ups
14 Knees to elbows.

Bonus

HAPPY VALENTINE'S DAY!!!

Monday Febuary 13

Warm up

Squat Cleans
1-1-1-1-1

7 rounds for time
25 Wall balls
15 Sumo deadlift High Pulls

Bonus

Tuesday there is no basic movement Class, due to Valentines day.  Now go make that special someone feel extra loved.

Friday Febuary 10

Warm up

Thrusters
1-1-1-1-1

15 Min AMRAP

20 Box jumps
15 Ring or Box Dips
10 1 arm Snatch Alternating arms

Bonus:

Thursday February, 9

Warm up


Crossfit total
1 rep max
Shoulder press
Back squat
Deadlifts.

200 meter lunges.

Bonus.

Wednesday Febuary 8

Warm up

Push Jerks
1-1-1-1-1

WOD
100 Double Unders
25 Push Press
75 Ball Cleans
25 Push Press
100 Double Unders


Bonus
http://games.crossfit.com/.  This is where you sign up for the games.  If you are interested let me know for more details.  We really want to encourage you to participate,  It is an amazing experience.

Tuesday Febuary 7

Warm up

Front Squat
3-3-3

5 Rounds for time
9 Deadlifts
6 Hang Power Snatch
3 Over head Squats.

Bonus

http://vimeo.com/10248914.  Overhead squats video.

Monday Febuary 6

Warm up

Hang Power Clean
3-3-3-3

"Rocking Chair"
21-18-15-12-9-6-3
Kettlebell Swings
Sit ups with weight.
Ball Slams

Bonus

Open Gym time 5:45-6:45pm.

Pain Storm
50 overhead walking lunges 45/25
200 meter run
40 Alternating 1 arm snatch
200 meter run
30 Pullups
200 meter run
20 alternating 1 leg squats
200 meter run
10 burpees.

Friday January 3

Warm up

Clean and Jerks
Do 3 Clean and Jerks every minute for 10 mins

WOD
5 Rounds for time.
12 Kettlebell Swings
12 Toes to bar

Bonus

Welcome to Shauni and Carol.  They are new to CFA.  Saturday's WOD is on for tomorrow at 9 am.

http://www.youtube.com/watch?v=l4aIBNqAXhU Are you a biggest loser fan, watch this.

Thursday Febuary 2

Warm up

Back Squat
1-1-1-1

"Stacey"
3 rounds
10 Squat Cleans 95/65
10 Thrusters
10 Power Snatch's

Bonus.
Has anyone every felt like this?

Febuary is bring a friend month.  Your friend can come try a week free.  If they sign up you will receive 1/2 off your membership for the month of march.

Remeber next week, MWF 5:45-6:45 is open gym time.

Saturday WOD will be at 9am.