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May 8, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
On a running clock, from 0-15:00, complete
1.5 mile run
From 15:00-22:00:
Warm up clean & jerk to 65%
From 22:00-30:00
Complete 1 clean & jerk every 30 seconds, increasing load every 2 reps (16 total reps)
At 30:00 complete 3 sets of
25 - 35 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
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Strength & Conditioning
On a running clock, from 0-15:00, complete
- 1.5 mile run
From 15:00-22:00:
- Warm up clean & jerk to 65%
From 22:00-30:00
- Complete 1 clean & jerk every 30 seconds, increasing load every 2 reps (16 total reps)
At 30:00 complete 3 sets of
- 25 - 35 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
May 7, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
Back squat, 3x8 @75%
Complete a set every 3:00
Conditioning
10 Min AMRAP of
250m Row
15 Pullups
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Strength
- Back squat, 3x8 @75%
- Complete a set every 3:00
Conditioning
10 Min AMRAP of
- 250m Row
- 15 Pullups
May 5, 2018 - Road Closure Info See Below
Hi guys! Until Monday, westbound Mississippi is fully closed at Santa Fe. Take Alameda to Santa Fe to Mississipp, or Evans to Santa Fe to Florida to get around the closure.
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics skills:
E202x5 complete:
1 Set UB Strict HSPU
1-2 Rope climbs
Conditioning (20 min cap)
In teams of 3, complete:
800m Run together
60 Deadlifts, 315#/205#, 1 working at a time
60 Synchro Burpees, 2 working at a time
800m Run together
Hi guys! Until Monday, westbound Mississippi is fully closed at Santa Fe. Take Alameda to Santa Fe to Mississipp, or Evans to Santa Fe to Florida to get around the closure.
Elite Fitness for Everyday People!
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Gymnastics skills:
E202x5 complete:
- 1 Set UB Strict HSPU
- 1-2 Rope climbs
Conditioning (20 min cap)
In teams of 3, complete:
- 800m Run together
- 60 Deadlifts, 315#/205#, 1 working at a time
- 60 Synchro Burpees, 2 working at a time
- 800m Run together
May 4, 2018
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Skill/Drill (15 Minutes)
Build on this complex: 2 Muscle Snatch + 2 Power snatch + 2 Snatch balance
Start light, make small jumps, and practice receiving the bar with hips back in the power snatch
After each set, complete 3 perfect swings + 1 ring muscle-up
Conditioning
Complete 3 Rounds for time of:
10 Ring muscle-ups
100 Double Unders
10 Power snatch, 135#/95#
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Skill/Drill (15 Minutes)
- Build on this complex: 2 Muscle Snatch + 2 Power snatch + 2 Snatch balance
- Start light, make small jumps, and practice receiving the bar with hips back in the power snatch
- After each set, complete 3 perfect swings + 1 ring muscle-up
Conditioning
Complete 3 Rounds for time of:
- 10 Ring muscle-ups
- 100 Double Unders
- 10 Power snatch, 135#/95#
May 3, 2018 - Bring a Friend Day!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Skill
4 rounds, not for time, of
2 Turkish Get ups (1 each arm) + 5 Box jumps
Build in load on TGU and height of box jump each round
Conditioning
In teams of 2, complete 10 Rounds of
20 Wall Balls, 20#/14#
30m farmers carry 70#/53#
5 Burpee Box Jumps 24"/20"
Partners alternate rounds. Each round is a sprint.
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Skill
4 rounds, not for time, of
- 2 Turkish Get ups (1 each arm) + 5 Box jumps
- Build in load on TGU and height of box jump each round
Conditioning
In teams of 2, complete 10 Rounds of
- 20 Wall Balls, 20#/14#
- 30m farmers carry 70#/53#
- 5 Burpee Box Jumps 24"/20"
Partners alternate rounds. Each round is a sprint.
May 2, 2018 - Tomorrow is Bring a Friend Day!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Strength
E2O2x5
25 - 35 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
E3O3x4
5 Strict T2B (5 second eccentric on each rep) + 3-5 Jefferson Curls
Conditioning
KB “Grace” - For time, complete:
30 hang clean and jerks, 70#/53#
Switch arm every 5 reps
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Gymnastics Strength
E2O2x5
- 25 - 35 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
E3O3x4
- 5 Strict T2B (5 second eccentric on each rep) + 3-5 Jefferson Curls
Conditioning
KB “Grace” - For time, complete:
- 30 hang clean and jerks, 70#/53#
- Switch arm every 5 reps
May 1, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
From 0:00-20:00, build to a heavy double of
Overhead Squat at tempo 55x1
Start light and build slowly focusing on positions
At 20:00, warm up back squat to 70% then complete
Back squat 2x12 @70%, rest 2:00 between
At 30:00, make 3 warm up efforts on the bike then for time:
Bike 50/35 Cal
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
From 0:00-20:00, build to a heavy double of
- Overhead Squat at tempo 55x1
- Start light and build slowly focusing on positions
At 20:00, warm up back squat to 70% then complete
- Back squat 2x12 @70%, rest 2:00 between
At 30:00, make 3 warm up efforts on the bike then for time:
- Bike 50/35 Cal
April 30, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
5x5 Weighted Strict Pullups
Building in weight each set, rest 1:00 between sets
Conditioning, with a running clock
At 0:00, 5:00 and 10:00:
For time, run 800m
At 18:00,
15 Minute Row for total meters; with this pace: 500m hard, 200m at recovery pace
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Strength
- 5x5 Weighted Strict Pullups
- Building in weight each set, rest 1:00 between sets
Conditioning, with a running clock
At 0:00, 5:00 and 10:00:
- For time, run 800m
At 18:00,
- 15 Minute Row for total meters; with this pace: 500m hard, 200m at recovery pace
April 28, 2018 - Open Gym 8am-9am; Park Workout at Ruby Hill 930am-1030am
NO 9am CLASS AT CFWP TODAY!
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Conditioning - Park Workout at Ruby Hill
Hill Sprints
NO 9am CLASS AT CFWP TODAY!
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Conditioning - Park Workout at Ruby Hill
- Hill Sprints
April 27, 2018 - schedule change for tomorrow Sat 4/28, see below
Schedule change tomorrow Sat 4/28!
Open Gym 8am-915am
Park Workout at Ruby Hill, 930am-1030am; all welcome (check email or internal page for details)
No 9am class at CFWP
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Strength
E2O2x5 complete 40 Second Hollow Hold + 10 Table Rockers
E2O2x5 complete 20 - 30 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
E2O2x5 complete 15 – 20 Second chin over bar hold + Lat stretch x 30 seconds
Conditioning
3:00 ME Wall balls, 20#/14#; open with the biggest UB set possible
If you can do 60+ UB with 20#/14#, use 30#/20#
Schedule change tomorrow Sat 4/28!
- Open Gym 8am-915am
- Park Workout at Ruby Hill, 930am-1030am; all welcome (check email or internal page for details)
- No 9am class at CFWP
Elite Fitness for Everyday People!
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Strength
- E2O2x5 complete 40 Second Hollow Hold + 10 Table Rockers
- E2O2x5 complete 20 - 30 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
- E2O2x5 complete 15 – 20 Second chin over bar hold + Lat stretch x 30 seconds
Conditioning
- 3:00 ME Wall balls, 20#/14#; open with the biggest UB set possible
- If you can do 60+ UB with 20#/14#, use 30#/20#
April 26, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
5 Rounds (30 Minutes) of:
3 Minute Row for calories
In 3 Minutes complete: 50 Double unders + 10 Box jump overs, 30"/24" + Shuttle Runs in remaining time
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
5 Rounds (30 Minutes) of:
- 3 Minute Row for calories
- In 3 Minutes complete: 50 Double unders + 10 Box jump overs, 30"/24" + Shuttle Runs in remaining time
April 25, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength: The Other CrossFit Total
On a running clock:
From 0 - 12: Find 1 rep max Clean
From 12 - 24: Find 1 rep max Bench Press
From 24 - 36: Find 1 rep max Overhead Squat
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Strength: The Other CrossFit Total
On a running clock:
- From 0 - 12: Find 1 rep max Clean
- From 12 - 24: Find 1 rep max Bench Press
- From 24 - 36: Find 1 rep max Overhead Squat
April 24, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
E3O3x4 complete
6 KB Push Press + 20m KB Overhead Carry (right arm)
6 KB Push Press + 20m KB Overhead Carry (left arm)
Rest 3 minutes Then
Conditioning
E5O5x3 complete
1.2km/1km Bike
15 KB Swing 70/53
15 Burpees
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Strength
E3O3x4 complete
- 6 KB Push Press + 20m KB Overhead Carry (right arm)
- 6 KB Push Press + 20m KB Overhead Carry (left arm)
Rest 3 minutes Then
Conditioning
E5O5x3 complete
- 1.2km/1km Bike
- 15 KB Swing 70#/53#
- 15 Burpees
April 23, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
4 Rounds of:
1:00 ME Run for distance (run out 30 seconds and turn around)
1:00 ME Bar Muscle Ups
1:00 ME Double KB Front Rack Step ups 53#/35#, 20"
Rest 1 minute between stations.
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Strength & Conditioning
4 Rounds of:
- 1:00 ME Run for distance (run out 30 seconds and turn around)
- 1:00 ME Bar Muscle Ups
- 1:00 ME Double KB Front Rack Step ups 53#/35#, 20"
Rest 1 minute between stations.
April 21, 2018
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
Complete 4 Rounds, each for time, of:
- 20 Box Jump Overs 24"/20"
- 6 Push Jerks 185#/125#
- 20 Pistols – alternating (10 per side)
- 6 Muscle Ups
Rest 2 minutes between rounds
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
Complete 4 Rounds, each for time, of:
- 20 Box Jump Overs 24"/20"
- 6 Push Jerks 185#/125#
- 20 Pistols – alternating (10 per side)
- 6 Muscle Ups
Rest 2 minutes between rounds
April 20, 2018
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
On a running clock, at 0:00 complete 3 rounds for time of:
- 25/20 Cal Row
- 100 Double Unders
- 20 KB swing 70#/53#
Then from 15:00-27:00:
- Build to a heavy Deadlift double
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
On a running clock, at 0:00 complete 3 rounds for time of:
- 25/20 Cal Row
- 100 Double Unders
- 20 KB swing 70#/53#
Then from 15:00-27:00:
- Build to a heavy Deadlift double
April 19, 2018
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastic Strength
E2O2x5 of
- 30 Second Hollow Hold + 10 Table Rockers
E2O2x5 of
- 15 V-Ups + 20 Second arch hold
Conditioning
Every 2:30 for 5 sets
- 30 Second ME 10m shuttle runs
- 200m Recovery jog
- Walk until starting the sprints again
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastic Strength
E2O2x5 of
- 30 Second Hollow Hold + 10 Table Rockers
E2O2x5 of
- 15 V-Ups + 20 Second arch hold
Conditioning
Every 2:30 for 5 sets
- 30 Second ME 10m shuttle runs
- 200m Recovery jog
- Walk until starting the sprints again
April 18, 2018
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
12 Minute AMRAP of:
- 10 Toes-to-bar
- 12 Squat Snatch 115/80
- 10 Toes-to-bar
- 9 Squat Snatch 135/95
- 10 Toes-to-bar
- 6 Squat Snatch 155/105
- 10 Toes-to-bar
- Max Squat Snatch 185/125
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
12 Minute AMRAP of:
- 10 Toes-to-bar
- 12 Squat Snatch 115/80
- 10 Toes-to-bar
- 9 Squat Snatch 135/95
- 10 Toes-to-bar
- 6 Squat Snatch 155/105
- 10 Toes-to-bar
- Max Squat Snatch 185/125
April 17, 2018
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
For time, complete 3 rounds of (25 minute cap):
- 800m Run
- 21 Strict HSPU
- 15 Hang Power Cleans 135#/95#
- 9 Strict Pull-ups
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
For time, complete 3 rounds of (25 minute cap):
- 800m Run
- 21 Strict HSPU
- 15 Hang Power Cleans 135#/95#
- 9 Strict Pull-ups
April 16, 2018
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
E3O3x4 complete:
- 10 Double KB Front Squats + 10 KB Sumo Jump Squats
Conditioning
3 Rounds of:
- 1:00 ME Wall Balls, 20#/14#
- 1:00 ME Bike for Cal
- 1:00 ME Burpee to target (6" above standing reach)
Rest 3 minutes between rounds.
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
E3O3x4 complete:
- 10 Double KB Front Squats + 10 KB Sumo Jump Squats
Conditioning
3 Rounds of:
- 1:00 ME Wall Balls, 20#/14#
- 1:00 ME Bike for Cal
- 1:00 ME Burpee to target (6" above standing reach)
Rest 3 minutes between rounds.