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 | Strong Foundations Starts Jan.16th, 2011 @ 6am/6pm |
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JuliaJ 9 328
Our friend and famuhlee member Michelle Read and her family are going through a terrible time...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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CoachAsH 1 368
The FITTEST GAMES is here!! All information regarding the event can be found here: ...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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JakeT 5 389
Hey gang, Just wanted to let you all know about the LIFT Conference and a special ticket...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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BeccaR 31 1350
The time has come.... New Year and New Challenge. We want this to be the biggest participation in...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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SpencerS 9 642
Hello Crossfitstrongers, I will be competing in the "Funniest Comic in Texas" competition this...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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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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Jan 27 2012 - Salt
CFS Custom Benchmark “Salt”
Ladder 20.19….11
KB Swing (1.5/1.0)
250m Run
Ring Dips (10.9.8…1)
250m Run
Do KB’s and Rings Dips as a ladder, KB’s starting on 20, and Ring Dips on 10, finish on a run.
Super Rx
Ladder 20.19….11
KB Swing (1.5/1.0)
400m Run
Ring Dips (20.19….11)
400m Run
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), Women: 35 lbs. (15.89 kgs.), 155 reps |
| 2. | Run | 2500.00 meters (8202.5 feet) |
| 3. | Ring Dips | 55 reps |
| 4. | Run | 250.00 meters (820.3 feet) |
Jan 27 2012 - Salt - For Comment
Use this for comments. add score normal. check results under rankings.
for
| Exercise Details | ||
|---|---|---|
| 1. | for min | |
Jan 26 2012 - Birthday Chipper
HAPPY BIRTHDAY!
Sylvia, Joshua, Tanya, Aaron, John, Everett, Courtney, Admire, Mike, Sarah!
1 round for time:
85 Double Unders
24 KB Swings (1.5/1.0)
26 KB Lunges
29 Knees to Elbows
31 Rock Climbers (mini)
38 Pullups
80 Air Squats
85 Double Unders
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Double Unders | 85 reps |
| 2. | KettleBell Swing | Men: 55 lbs. (24.97 kgs.), 24 reps |
| 3. | KB Lunges | Men: 55 lbs. (24.97 kgs.), 26 reps |
| 4. | Knees to Elbows | 29 reps |
| 5. | Rock Climbers | 31 reps |
| 6. | Pull-Ups | 38 reps |
| 7. | Air Squats | 80 reps |
| 8. | Double Unders | 85 reps |
Jan 25 2012 - Kahuna
50 Anchored Situps
20 DB Floor Press (35/20)
15 Burpees
-Situps -- Hands touch the floor above your head, chest touches thighs
-floor Chest Press - Both ends of the DB touch in the press position.
4 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Situps | 50 reps |
| 2. | DB Floor Chest Press | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 20 reps |
| 3. | Burpees | 15 reps |
Jan 24 2012 - Minute to Win It
1 Minute
AirSquats - AMRAP 60secs
PullUp = (AirSquats - 60)
* 14 mins min. - IF you fail before 14 mins. Rest 2 mins and then continue
Rest 2 mins
60 Double Unders - AMRAP 60secs
PushUps (DU - 60) or min. of 10 pushups
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Air Squats | 1 rep |
| 2. | Pull-Ups | 1 rep |
| 3. | Double Unders | 1 rep |
| 4. | Push Ups | 1 rep |
Jan 23 2012 - Monday Clean Up
BUY IN: 50 double Unders
4 rounds of:
5 Clean & Jerks (115/75)
10 Pullups
BUY OUT: 50 double unders
4 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Double Unders | 50 reps |
| 2. | Clean and Jerk | Men: 115 lbs. (52.21 kgs.), Women: 75 lbs. (34.05 kgs.), 5 reps |
| 3. | Pull-Ups | 10 reps |
| 4. | Double Unders | 50 reps |
Jan 20 2012 - High 5
HAPPY BIRTHDAY!!!
Julia Jett, Jamie Keeling, Matt Urbanic
AMRAP 5 min:
10 Pull Ups
10 Air Squats
--rest 1 min--
AMRAP 5 min:
10 Sit Ups (Adv: GHD)
10 Push Ups
--rest 1 min--
AMRAP 5 min:
10 Dips
15 Double Unders
Score = total rounds
NoN RX = 3:1 Singles
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Pull-Ups | 10 reps |
| 2. | Air Squats | 10 reps |
| 3. | Situps | 10 reps |
| 4. | Push Ups | 10 reps |
| 5. | Ring Dips | 10 reps |
| 6. | Double Unders | 15 reps |
Jan 19 2012 - 5K Run
Urban or Track Run 5000M
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 5000.00 meters (16405.0 feet) 1 rep |
Jan 19 2012 - 5k - FOR COMMENTS
Jan 18 2012 - Fusion
6 rds:
3 DeadLift (315/185)
5 DB Squat Clean (35/20)
2 Muscle Ups
6 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | DB Squat Clean | Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 5 reps |
| 2. | Muscle-Up | 2 reps |
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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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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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9:30AM - Free Intro - OffSite
1/28/2012 at 09:30 am
Arbor Hills [Plano] -
10AM - CF OffSite Arbor Hills
1/28/2012 at 10:00 am
Arbor Hills [Plano]
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