Aerobic, Nutritional, Tenacious and Simple

Monday, April 30, 2012

Tuesday may 1

Warm up +run 400 meters Shoulder press 1-1-1-1-1 3 rounds for time 21 pull ups 12 front squats 135/95 Bonus No Saturday classes for the next few weeks because of soccer.

Sunday, April 29, 2012

Monday April 30

Warm up

Back Squats

Double Unders
Sit ups


Thursday, April 26, 2012

Friday April 27

Warm up

Over head Squat

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Remember Saturday at the track.  Would you reply if you are coming I want to make sure there is interest.

Wednesday, April 25, 2012

Thursday April 26

Warm up Deadlifts 1-1-1-1-1-1-1 After each Deadlifts do 10 burpees. Push press 1-1-1-1-1-1-1 Bonus

Tuesday, April 24, 2012

Wednesday April 25

Warm up Front squat 3-3-2-2-1-1 12 min Amrap 10 hang power cleans 25 lunges 15 Kettlebell swings Bonus

Monday, April 23, 2012

Tuesday April 24

Warm up and Roll out

Do 2 Clean and Jerks every minute for 10 mins.

5 Rounds for time
40 Double Unders
30 Sit ups or GHD's
20 Hand Release Push ups.

Skill Pull up Swing


Mobility Stretch:  Hamstrings on the box and Plane Crash Victim Stretch

Welcome to Heather she is the newest member of our Crossfit family.
We will be having our Saturday class at the PG track At 9:00.  The work out will be 4 Rounds for time Run 400 meters, 25 Squats.  Bring your families we love to include our kids in crossfit. 
We will also be hosting a BBQ in May for families.

Sunday, April 22, 2012

Monday April 23

Warm up


3 rounds for time
25 straight leg deadlift
25 wall balls
Run 200 meters

Skill-  Pull ups, We have had alot of interest in getting pull ups, so this week we will be working on the swing.  If you have your pull up we will work on butterfly's.


A few changes to Schedule.  7 am class will only be held on Tuesday's and Friday's.
Wednesday 6 am is now a scheduled rest day, and Thursday there is no longer a 7:30 pm class.
If there is a class time that works really well with your schedule, let a trainer know and we will work with you.

Thursday, April 19, 2012

Friday april 20

Warm up

Hang power cleans

Run 800 meters
Power snatch
Box jumps
Run 800 meter


Wednesday, April 18, 2012

Thursday April 19

Warm up

Back squat

Thrusters 95/65
Pull ups.

I am making an order for jump ropes. If you like one they are $10. Sign up on the whiteboard and I will order you one.

Tuesday, April 17, 2012

Wednesday April 18

WArm up

Push Press

100 Double Unders



Monday, April 16, 2012

Tuesday April 17

Warm up

Squat Clean to Thruster

8 min AMRAP
8 Push Jerks
8 knees to elbows

Rest 2 mins

8 min AMRAP
8 Front Squats
8 Burpess

baby crossfit.

Sunday, April 15, 2012

Monday April 16

Warm up

Shoulder Press

4 Rounds for time
40 Jumping Pull ups
20 Sumo Dead lift High Pulls
Run 200 meters


Great Job on Posting. 
The biggest improvement that needs to be made is snacking.  You need a block from Protein, Carb and Fat for your snacks.   If you must skip one of those it should be the carb, never the protein.  Your doing great, keep it up.

Wednesday, April 11, 2012

Thursday April 12

Warm up

30 clean and Jerks for time.

Row 1000 meters

Power Snatch


Gym is closed Friday and Saturday.

Tuesday, April 10, 2012

Wednesday April 11

Warm up


2 rounds for time
1 min of box jumps
1 min of lunges
1 min of back extension
1 min of push presses.
Rest 1 min


Gym is closed Friday. Have a great spring break.

Monday, April 9, 2012

Tuesday April 10

Warm up


5 Rounds for time
400 meter run
15 Overhead squats 95/65#


No teens class this week.  And Friday classes are cancelled.  I will post a workout that can be done at home.  I hope everyone is having a great spring break. 
Remember post your food journal on the blog to receive points.  I will keep track and you need to keep track as well.

Sunday, April 8, 2012

Monday April 9

Warm up

Back Squats

15 min Amrap
10 Mountain Climbers
15 Kettlebell swings
20 1 arm snatch alternating arms.

Bonus:want those legs!

Our Nutrition Challenge starts today.  You need to sign your name on the board if you are participating and put 5 dollars in our jar.
You are commiting to doing 30 days on the Zone or Paleo.
Post what you ate every day for 30 days.  You get a point for every day you do the eating correctly.
You are docked 2 points when you cheat.
This is a Nutrition only not a weight loss challenge, but alot of you will lose some weight.  Take a before and after picture of yourself so you can see the progress.
I promise you, you will see such improvement in your workouts and daily life if you stick to this eating plan.

Thursday, April 5, 2012

Friday April 6

Warm up

Over head Squats

10 min AMRAP
15 Boxjumps
10 Turkish get ups (Alternating arms).

Rest 2 mins. 
Farmers Carry for 200 meters.


Wednesday, April 4, 2012

Thursday April 5

Warm up

Squat Cleans

5 Rounds for time
10 Pullups
20 push ups
30 sit ups
40 Squats

Bonus: More info on the Zone Diet.

Tuesday, April 3, 2012

Wednesday March 4

Warm up

Shoulder Press
100 ball toss sit ups
Push Press
3 mins of Burpees.

I wanted to show you how I have already lost 24 pounds from a new natural weight loss product and want others to benefit aswell.  -   I like this idea.  #fitness #weight #fat #health #beauty  I like this idea.

Monday, April 2, 2012

Tuesday April 3

Warm up

Front Squats


3 Rounds for time
10 Deadlifts  245/185
50 Double Unders

Rest 2 mins
Run 200 meters Backwards rest 1 min and repeat

Bonus:  This article will give you lists of foods and how many blocks they contain.  I would print this up and make it your best friend for the next 30 days.

Sunday, April 1, 2012

Monday April 2

Warm up

With a continuous running clock do.
1 squat clean and jerk the first minute 2 the second 3 the third and so on until you can't complete the round.

Then Five rounds for time of:15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball


Our Nutrition challenge has been post poned until after Easter.  We really want every one to participate and we feel like letting you enjoy Easter will help everyone get on board. 
More information on the Zone and Paleo Diets coming this week.  Please read and print if possible so you can be ready to get started on April 9th.  This is a 30 day challenge and there is a 5 dollar buy in to participate.