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 | Strong Foundations Starts MAy 14th, 2012 @ 6am/6pm |
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MalachiB 5 441
I wrote something last year after Regionals and feel compelled to say it again after this past...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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CoachAsH 7 342
hey Everyone - Unfortunately, we have to change the date of FAMILY DAY. It will now...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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TanyaS 2 215
YAY! The gymnastics class is finally here!! Join us Thursday, May 3rd at 6:30pm....-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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TanyaS 9 354
What is gymnastics class? A place to learn better body awareness. It is not...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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CoachAsH 4 607
Instead of a newsletter this month, I am posting a NEWSBLOG - with all the great info, just not...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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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 18 2012 - Press this Mess
1-1-1-1 Push Press
3 rounds
500m Row
50 DU
for weight
| Exercise Details | ||
|---|---|---|
| 1. | Push Press | 1 rep |
May 17 2012 - Jump Up If Youre Feeling Good!
20 Minute AMRAP
6 Front Squats(135/95)
40 yard Broad Jumps
15 Deadlifts( 135/95)
for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Front Squat | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), |
| 2. | Broad Jumps | |
| 3. | Deadlift | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), |
May 16 2012 - Strategerie....
Move from Shoulder to Overhead any way you want-
8,000/6,000
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Push Press | Men: 2 lbs. (0.908 kgs.), |
May 15 2012 - Purple Rain
600m Run
10 KB Swings (1.5/1.0)
30min Time Cap
8 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 800.00 meters (2624.8 feet) 1 rep |
May 14 2012 - Let the training begin....
18 Toe-to-Bars
20 Smash Balls( 25/16)
12 DB Squat Snatch( 35/20) ** each arm**
5 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Toe | 90 reps |
| 2. | Smash Ball | Men: 25 lbs. (11.35 kgs.), Women: 16 lbs. (7.264 kgs.), 100 reps |
| 3. | DB Squat Snatch | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 60 reps |
May 12 2012 - 54 Card Pickup
Pull from a Full Deck of Cards: Deck Of Hell
Clubs -- PullUps
Hearts -- WallBalls
Spade -- KettleBell
Diamond -- OH Lung(45/25
Joker -- 600m Run
25 Minute limit, Score is what is left over minus total points of 382. Face cards = 10 and aces = 11...Compare
1 round(s) for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Pull-Ups | |
| 2. | Wall Balls | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), |
| 3. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), Women: 78 lbs. (35.412 kgs.), |
| 4. | OH Lunge | Men: 45 lbs. (20.43 kgs.), Women: 25 lbs. (11.35 kgs.), |
May 11 2012 - PINK
10 minute Ladder
1-1-2-2-3-3....
Thrusters( 95/65)
Burpees
---rest 1 minute---
2 minutes max Box Jumps
for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Thruster | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), |
| 2. | Burpees | |
| 3. | Box Jumps | |
May 10 2012 - Feel the Burn
HAPPY BIRTHDAY DENISE, PRISMA, SARAH & KELLY!!
200m OH Plate Run (45/25)
15-9-3 HSPU
15-25-35 DeadLift (155/115)
for Time
| Exercise Details | ||
|---|---|---|
| 1. | OH Plate Run | 200.00 meters (656.2 feet) Men: 45 lbs. (20.43 kgs.), Women: 25 lbs. (11.35 kgs.), |
| 2. | Handstand Pushup | 27 reps |
| 3. | Dead Lift | Men: 155 lbs. (70.37 kgs.), Women: 115 lbs. (52.21 kgs.), 75 reps |
May 10 2012 - Over the Rainbow
Time Cap 25mins
200m OH Plate Run (45/25)
15-9-3 HSPU
15-25-35 DeadLift (155/115)
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | OH Run | 200.00 meters (656.2 feet) Men: 45 lbs. (20.43 kgs.), Women: 25 lbs. (11.35 kgs.), |
| 2. | Handstand Pushup | 27 reps |
May 9 2012 - Ouch! my arms!
1 Round
45 WallBalls
40 PullUps
35 Press (65/35)
30 Med Ball Cleans
25 Ring Dips
20 Jumping Lunges (2 knee touch = 1 Rep)
15 Yard Crab Crawl
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Wall Ball | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 45 reps |
| 2. | Pull Ups | 40 reps |
| 3. | Press | Men: 65 lbs. (29.51 kgs.), Women: 35 lbs. (15.89 kgs.), 35 reps |
| 4. | Medball Cleans | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 30 reps |
| 5. | Ring Dips | 25 reps |
| 6. | Jumpin Lunges | 20 reps |
| 7. | Crab Walk | 13.72 meters (45.0 feet) |
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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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Build A True Community with our CrossFit Strong Tracker!
Get Our Site as a Template! Or Use our Widgets in your site.
Designed by a True CrossFit Gym. Save Money on Scheduling. Track Results. CRM for Athletes
Get the full community, internal emails, blogs for all users, video, picture upload, measurement tracking, scheduling of athletes, daily wod's, gym wod sharing, live chat for athletes, track attendance. There is so much more the site offers. .
Are you an Affiliate? Click Here for More Information. (Request for Coach Access)
Athletes
See Our Demo's Here Username: demo
Password: demo
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9:30 AM - Offsite Free Intro
5/19/2012 at 09:30 am
Virtuvian Park [Addison] -
10:00 AM - OffSite CrossFit
5/19/2012 at 10:00 am
Virtuvian Park [Addison] -
Family Day II
6/9/2012 at 10:00 am
CrossFit Strong Dallas [Dallas]
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