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Its only been close to 2 half ass months of crossfit (for me) but I credit my success to the...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 11:00 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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Jul 31 2010 - CF Endurance - Arbor Hills
RX - 3 Loops (6.45 miles)
Non RX - 2 Loops (4.30 miles) or 1 Loop (2.15 miles).
Walking any portion of the trail would constitute Non Rx regardless of number of rounds.
Score by time.
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Jul 31 2010 - Strategery
Teams of 4, 2 guy, 2 girls:
1) Move 95lbs (45# bar, 2 15’s, 2 10’s)
2) 100 Team burpees while the bar is held over head by one athlete
3) Move 95lbs (45# bar, 2 15’s, 2 10’s)
4) 100 Wall Jumps while the bar is held over head by one athlete
5) Move 95lbs (45# bar, 2 15’s, 2 10’s)
6) 150 team jumping airsquats, while the bar is held over head by one athlete
7) Move 95lbs (45# bar, 2 15’s, 2 10’s) to The Finish Line
8) Guys 75 Thrusters at 95 lbs, ladies 75 thrusters at 65 pounds (adjust the weight when needed as you like.
Rules:
1. Weight must be broken down during the carry
2. On the final thrusters, if you have to bring the weight to non-rx add 10 reps for every 5lbs. so if the girl does 45 lb thrusters, the team owes an extra 30.
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Alot of exercises | Men: 1 lbs. (0.454 kgs.), Women: 1 lbs. (0.454 kgs.), 1 rep |
Jul 30 2010 - Take 5, Spit, Repeat
10 Min AMRAP -
Start with 1 800m Run then AMRAP of:
5 Lunges (per leg)
5 Pwr Snatches (65/45)
Rest 2 mins
Start with 1 800m Run then AMRAP of:
5 Pullups
5 Pushups
(If your 1 mile run time is greater than 9mins, do a 400m sprint instead of 800m).
1 round(s) for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Standing Lunges | 5 reps |
| 2. | Power Snatch | Men: 65 lbs. (29.51 kgs.), Women: 45 lbs. (20.43 kgs.), 5 reps |
| 3. | Pull-Ups | 5 reps |
| 4. | Standing Lunges | 5 reps |
| 5. | Run | 800.00 meters (2624.8 feet) 2 reps |
Jul 29 2010 - Dead Ringer
Max Rounds in 15 minutes:
5 KB Swings (1.5/1.0)
10 Push Ups
15 Double Unders
# of BW Deadlifts = Rounds x2 (ex: if you are on Round 2, then you would do 4 DLs to complete the round)
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), Women: 35 lbs. (15.89 kgs.), 5 reps |
| 2. | Push Ups | 10 reps |
| 3. | Double Unders | 15 reps |
| 4. | Dead Lift | Men: 1 lbs. (0.454 kgs.), Women: 1 lbs. (0.454 kgs.), 1 rep |
Jul 29 2010 - CF Endurance - Deck of Cards
Hearts - 100 meters
Clubs - 200 meters
Diamonds - 300 meters
Spades - 400 meters
Jokers - 800 meters
Red Cards - Smash Balls
Black Cards - Air Squats
20 minutes / as many cards as possible. Run the distance according to suit. Reps based on color of the card. Score by total distance of completed cards.
for Distance
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Jul 28 2010 - 3 Men & a Lady Birthday Party!
HAPPY BIRTHDAY....
Jerry - 7/25/83
Steve - 7/28/75
Woody - 7/30/79
Leona - 7/31/77
5 rounds of:
5 Pwr Cleans (135/95)
15 Wall Balls (unbroken or 5 burpee penalty)
then...
2 rounds of:
31 SmashBalls (25/16)
31 GHD SitUps
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Power Clean | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), 25 reps |
| 2. | Wall Balls | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 75 reps |
| 3. | Smash Balls | Men: 25 lbs. (11.35 kgs.), Women: 16 lbs. (7.264 kgs.), 62 reps |
| 4. | GHD Situps | 62 reps |
Jul 27 2010 - Head Start
9-15-21-9
Run 400m
Dips
OH Squat (95/65)
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 1600.00 meters (5249.6 feet) |
| 2. | Ring Dips | 54 reps |
| 3. | OverHead Squat | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 54 reps |
Jul 27 2010 - CF Endurance - Jessies Sweet 1600
Happy 16th Birthday, Jessie!
WOD: 1 Mile Time Trial (1600 meters). This time trial is only "official" if run on a track.
WOD Buyout: 400-800-400. After completing the 1 mile time trial, rest half the time of your 1 mile, then proceed with 400 meters, rest the time it takes to complete your 400 meters, then start the 800, rest the 800 meter time, then finish with 400 meters.
Score is 1 Mile Time Trial (do not include the buyout).
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Jul 26 2010 - Push your Limits
5 rounds for time:
5 Overhead (75% of BW) - anyway overhead
10 Pull Ups
**dont forget to record your weight in comments**
5 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Push Jerk | 5 reps |
| 2. | Pull-Ups | 10 reps |
Jul 24 2010 - CF Endurance - Partner Up the Hill
Buy in: 10 minute group run @ conversational pace (75-80% RPE).
WOD: 400 meter hill repeats at high exertion (90-95%). Turn around & run down the hill maintaining good running form. Recovery time is the time it takes your partner to complete his up/down hill rotation. RX 10 Rounds; Non-RX = anything less.
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
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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 11-12. 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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10AM - OFFSITE Addison Circle
7/31/2010 at 10:00 am
Addison Circle [Addison] -
No Free Intro
7/31/2010 at 11:00 am
Crossfit Strong [Dallas]
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CFS Endurance July 2010
Register Here
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