Abmat Sit-Ups

Saturday, December 23, 2017

Workout: “12 Days of CrossFit”
1x Burpee
2x Box Jumps
3x Kettlebell Swings (53,35)
4x Kettlebell Thrusters (2 Each side) (53,35)
5x Abmat Sit Ups
6x Push Ups
7x Pull Ups
8x Lateral Jumps over bar
9x Deadlifts (95,65) RX+(135,95)
10x Hang Cleans (95,65) RX+(135,95)
11x Front Squats (95,65) RX+(135,95)
12x Push Press (95,65) RX+(135,95)

*Performed just like the Christmas Carol.
1
2-1
3-2-1
4-3-2-1 etc.

Wednesday, August 30, 2017

Strength: Strength: Back Squat
*Adjusted 10rm based on Set 4 of last week*
Set 1-50% of 10rm – 12 reps
Set 2-75% of 10rm – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3

Workout: As many rounds as possible in 4 minutes of:
15-12-9 reps of:
Wallballs (20,14)
Pull-ups (RX+ Chest to Bar)
Max Calorie Airdyne in time remaining

Rest 4 minutes

As many rounds as possible in 4 minutes of:
15-12-9 reps of:
Wallballs (20,14)
Toes to Bar
Max Calorie Airdyne in time remaining

Rest 4 minutes

As many rounds as possible in 4 minutes of:
15-12-9 reps of:
Wallballs (20,14)
Abmat Sit-ups (RX+ GHD)
Max Calorie Airdyne in time remaining

Thursday, June 15, 2017

Workout: “Jess”

Every :30 for 6 minutes of:
4 Power Snatches (95,65)
5 Push-ups
6 Abmat sit-ups

– Rest 5 minutes

As many rounds as possible in 15 Minutes of:
25 Wall Balls (20,14)
8 Bar Muscle-ups
25 Wall Balls
6 Bar Muscle-ups
25 Wall Balls
4 Bar Muscle-ups
25 Wall Balls
2 Bar Muscle-ups

Happy Birthday Jess!

Monday, December 5, 2016

Skill: Weighted Strict Pull Ups
3-3-3-3-3 reps

Workout: Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (135,95)
Minute 2 – 10 Burpee Lateral Bar Jump Overs and Back
Minute 3 – 15 Abmat Sit-ups

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CFSC!!!

We are so proud of all our athletes who competed this weekend.

Way to represent and bring home the bacon!!

 

Tuesday, September 13, 2016

Workout: Running Clock…
at the 0:00
5 Rounds for time of:
10 Power Snatch (95,65)
10 Bar Facing Burpee

at the 10:00
3 Rounds for time of:
15 Power Snatch (115,80)
15 Bar Facing Burpees

at the 20:00
1 Round fo time of:
30 Power Snatch (135,95)
30 Bar Facing Burpees

Accessory: NOT for time
50 GHDSU or 50 Abmat sit-ups

bootcamp-for-boobs

Come and Help raise funds for the Pink Lemonade Project As Joe, Dave and Ryan and agreed to be a part of the Pink Brigrade! Reserve your spot at the front desk.

Wednesday, July 6, 2016

Workout: 5 Rounds For Time of:
21 Wall Balls (20,14)
200 meter Run
9 Toe-to-Bars

Time Cap: 30 minutes

Accessory: 3×20 weighted Abmat Sit ups

 

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It’s You Vs. You!

As coaches we are here for our athletes whenever you need us. We will give you all the tools needed to be successful and will be one of your biggest supporters. However, you must hold yourself responsible.