Recent Posts

Funday Friday

WEEKEND INFORMATION

Saturday

9:30am – Open Gym

10:30am – CrossFit Open 15.1

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic Movement Preperation

Warm up 

Hamstrings
Leg Swings
Banded shoulder stretches

Row 4 minutes moderate
Last 30 seconds – 1 minute hard.
30 n 30 Ghd.

Thoracic extension
And shoulder stretches to loosen up your overhead movements.

Warm up specific movements
T2b
Snatch
Deadlift

Warm up clean and jerk to 80-85%

Rest /Move around for a couple minutes

3-2-1 go

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

MAD MOBI

Shoulder Bully

Hamstring up and over

Press-ups

 

 

 

 

15.1 – CrossFit Open Begins

INFORMATION

CrossFit Open In-House Competition

Register at www.games.crossfit.com

Register for FREE at www.crossfitcp.zenplanner.com

1st Place Scaled and 1st Place RX wins a prize

THIS WEEKEND

Saturday

9:30am – Open Gym

10:30am – CrossFit Open Workout 15.1

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Couch2Crossfit

Couch 2 CrossFit

6-Week Beginner Program

*More energy than you ever imagined
* Gain confidence
* Sexy legs and butt
* Flatter Tummy
* Look better naked
* This decision will change your life!!

This plan starts at level zero and teaches you all the basics you need to learn to be ready to take on the best fitness program in the world…CrossFit. Workouts include total body training to increase your strength and functional fitness. You get:

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

You can be a busy person and work traveler and still make this work – guaranteed!

What are you waiting for?

Make that change now!!

March 3rd – April 9th

Tuesday/Thursday

5:30am

REGISTER

Dynamic movement prep 
Group warm up 
Strength
Back squats
5-5-5-5. 65-75%.
WOD
“Buddy Time”
Partner up
Run 400 meters (both partners run)
150 air squats
150 Abmat situps
Row 1k meters (each partner must row a portion of the 1 k)
MAD Mobi 
Pigeon
Roll calves
Hamstring up n over
Press ups
Thoracic extension
Roll quads