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Are you interested in getting in shape? Losing Weight? Negative Splits? Improving your sport? Whatever your goal is, Crossfit Strong can help you! Here are the steps you need to take in order to get FIT FOR LIFE:
- What is Crossfit?
Crossfit is a core strength & conditioning program that was developed to enhance and individual's competency in all
physical tasks. CrossFit is scalable to any age, kids, grannies and us. CrossFit is a much broader than just fitness.
It's what you do in everyday life. So the awesome idea is you train for real life.
- TRY it out!
We hold a FREE introductory class every Saturday from 9:30AM. This class will be very similar to a regular class
— we take you through a warm up, skill session then end with a WOD (work out of the day). You get a better insight
to what Crossfit is all about and who Crossfit Strong is and how we will help you reach your goals. Email
info (at) crossfitstrong.com to sign up! - Become part of our Family!
Once you join the Crossfit Strong family, we set you up with a username and password that allows you to track your
workouts and RSVP for classes. You are allowed to come to any class that you wish. We recommend that you start
with 2 days of work and 1 day of rest. We will advance you to crossfit prescribed of 3 days of work, 1 day of
rest as needed.
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ClintD 0 135
As a reminder, this Friday night my little Band Forest Lane will be appearing at Neuhaus Cafe,...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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ClintD 4 138
OK CFS types, my little band Forest Lane will be appearing FOR SURE not this but NEXT Friday...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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VinceM 5 250
I had told the story to Ashley & Becca earlier this week and shared with Gale today. He...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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VincentH 2 221
Being from France, I have tendancy to write the way I speak so bear with me a little. I am...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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BeccaR 3 475
Its about that time again! Time for CrossFit Stongs Family Day 2013! For those of you who dont...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 9:30 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
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Come try it out for a month, if you are not satisfied for any reason I will refund your money.
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May 23 2013 - what the WHAT??
2 Rounds
200m Lunges
800m Run
2 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | lunges | 400.00 meters (1312.4 feet) |
| 2. | run | 1600.00 meters (5249.6 feet) |
May 22 2013 - Cherry Blossom
2-2-2-2 DeadLift
AMRAP @70% of 2RM (Without losing form)
Rest / Recover / on your own
21-15-9
C2B
WallBalls
4 round(s) for weight
| Exercise Details | ||
|---|---|---|
| 1. | Dead Lift | 2 reps |
May 21 2013 - Only 20 minutes!
EMOTM 20 Minutes
Even Minutes:
3 BW Front Squats
8 KB Swings( 1.5/1)
Odd Minutes:
3 BW Push Jerks
8 Burpees
1 round(s) for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Front Squats | 3 reps |
| 2. | KB Swings | 8 reps |
| 3. | Push Jerk | 3 reps |
| 4. | Burpees | 8 reps |
May 20 2013 - Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps
3 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Air Squats | 50 reps |
| 2. | Muscle-Up | 7 reps |
| 3. | Hanging Power Cleans | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), 10 reps |
May 17 2013 - Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
5 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | 400 meter run | |
| 2. | Overhead squat 95 lbs x 15 | |
May 16 2013 - Jumpers Kneeball
5 Rounds for Time of:
13 Kettlebell Swings (2.0/1.5)
500m Row
*18 Min Time Cap
5 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | KettleBell Swing | Men: 70 lbs. (31.78 kgs.), Women: 53 lbs. (24.062 kgs.), 13 reps |
| 2. | Row | 500.00 meters (1640.5 feet) |
May 15 2013 - Progressions
1 DeadLift (225/155) (increasing)
35 Double Under
10 HR Pushups (increasing)
The reps are increasing each round. by 1.
10 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Dead Lift | Men: 225 lbs. (102.15 kgs.), Women: 155 lbs. (70.37 kgs.), 55 reps |
| 2. | Double Unders | 35 reps |
| 3. | HR PushUps | 220 reps |
May 14 2013 - Who Stole All the Cones???
12 Min AMRAP
200m Run
10 Burpees
20 DB Lunges( 35/20)
1 round(s) for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Run | 200.00 meters (656.2 feet) |
| 2. | Burpees | 10 reps |
| 3. | DB Lunges | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), |
May 13 2013 - Monday Madness
5 rounds of:
5 Squat Clean & Jerk (185/115)
10 Toes to Bar
*20min Time Cap*
5 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Clean and Jerk | Men: 185 lbs. (83.99 kgs.), Women: 115 lbs. (52.21 kgs.), |
| 2. | Toes to Bar | 10 reps |
May 10 2013 - Fight Gone Bad
3 Rnds For Max Reps at one minute at each station: Wall balls 10 target (20/14),Sumo deadlift high pulls (75/55) Box jumps (20"), Push press (75/55), Row (calories), rest 1 minute
3 round(s) for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Wall Balls | 3.05 meters (10.0 feet) Men: 20 lbs. (9.08 kgs.), |
| 2. | SDLHP | Men: 75 lbs. (34.05 kgs.), |
| 3. | Box Jumps | 0.51 meters (1.7 feet) |
| 4. | Push Press | Men: 75 lbs. (34.05 kgs.), |
| 5. | Row | |
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