Sunday, Oct. 4 CrossFit Workout of the Day
For time: Run 1 mile 100 sit-ups 100 KB swings Run 1 mile
2015 10 03
Saturday, Oct. 3 CrossFit Workout of the Day
In teams of two, for time: Part the First 8 rounds, alternating (4 each): 5 pull-ups 10 push-ups 15 squats Part the Second 3 rounds, split reps: 40 overhead squats (95/65) 40 burpees over barbell 40 box jumps Part the Third Split reps: 30 clean & jerks (155/105) 60 calorie…
2015 10 02
Friday, Oct. 2 CrossFit Workout of the Day
At-home mobility: Shoulders (equipment: band) https://www.youtube.com/watch?v=eveYJP1indI Warm up 3 rounds not for time: 20 double unders 2 wall walks :60 plank Strength Push press Fitness and Performance A. 10 minutes to work to a heavy 7 reps B. 5-minute EMOM of 4 reps every minute, increasing weight each minute Conditioning…
2015 10 01
Thursday, Oct. 1 CrossFit Workout of the Day
At-home mobility: Thoracic Spine (equipment: peanut, partner) Read about the importance of mobilizing your thoracic spine here. Warm up 3 rounds not for time: 10 single leg contra-lateral KB deadlift (5 per leg) 10 ring rows 15 hollow rocks Strength Fitness and Performance Deadlift - 15 minutes to work to a…
2015 09 30
Wednesday, Sept. 30 CrossFit Workout of the Day
It's time to tackle Grace again for our annual Barbells for Boobs fundraiser. Last year we raised a combined total of more than $15,000 to help detect potentially life-threatening breast cancer occurrences. This year, we'll band both locations together with a big goal of $20,000. We'll start off the fun…
2015 09 29
Tuesday, Sept. 29 Workout of the Day
Check out the schedule for some changes starting next week as Outdoor 360 winds down. You can still join Matt outside on Monday and Wednesday mornings at 6:30 a.m. Happy fall! Congrats to coach Alicia and some of our wonderful EVF ladies for completing the Tunnel to Towers 5K on…
2015 09 28
Monday, Sept. 28 CrossFit Workout of the Day
It's that time again; a new cycle will begin today. The conclusion of this cycle will also close out the second macro cycle of the year. The third macro cycle will lead us right into the Crossfit Open again. Time truly does fly when you're training and making serious gainz!…
2015 09 27
Sunday, Sept. 27 CrossFit Workout of the Day
Warm up Coach’s choice Skill 12-minute EMOM: Minute 1: 3-5 hspu Minute 2: 10 pistols, alternating Conditioning “Das Boot” 20 minute AMRAP: 1000m row 50 double unders 25 push ups 15 deadlifts (155/105) 10 burpees
2015 09 26
Saturday, Sept. 26 CrossFit Workout of the Day
“Apocalypse Now” In teams of 2, for time: 100 hang power cleans (115/75) 100 wall balls (20/14) 100 toes to bar 100 shoulder to overhead (95/65) 1000m run, together
2015 09 25
Friday, Sept. 25 CrossFit Workout of the Day
Warm-up Mobility focus: Hips/hamstrings Foam roll hips & hamstrings Kettlebell box stretch (“supple panda”) Banded hip distraction Pigeon stretch on box 2 rounds w/ empty barbell: 5 muscle snatch 5 snatch push press 5 OHS 5 drop snatch 5 duck walks (forward & back) Skill Snatch segment pull +…
2015 09 24