REMINDER: We won’t be having the regularly scheduled 10:00 class on Saturday 28th. Instead, we will be kicking off the 2012 HHY Challenge! Participants get ready. The fun is about to begin!

Workout of the Day:

8 rounds of:
Run 400 meters
Rest 90 seconds

Workout of the Day:

Take 15-20 minutes to work up to your 2RM push press.

Then, against a 2 minute running clock, complete the following:
Run 200 meters
AMRAP Push Press (#95/65)

Complete 4 rounds in total with 2 minutes rest in between rounds. Score is total number of push press for all 4 rounds.

Workout of the Day:

Seven rounds for time of:
7 Deadlift (#225)
7 L-pull-ups

*Your coach will provide scaling options as needed.

Team training on the beach. It is good to get out of the gym and use your fitness. Plus, always fun to cause a little scene on the beach.

HOLIDAY HOURS MONDAY JANUARY 23RD.

THERE WILL BE ONE CLASS HELD AT 10AM. COME JOIN US!
REGULAR HOURS WILL RESUME TUESDAY JANUARY 24TH.

Workout of the Day:

Three rounds for time of:
Run 800 meters
45 pound Thruster, 50 reps
30 Pull-ups

Our CrossFit Kids learning the importance of stretching post workout.

Workout of the Day:

Today’s workout will be performed in teams of 2. Teams must complete a “buy-in” by running 800 meters (only 1 person working at a time).

Then, complete as many rounds as possible in 15 minutes of the following:
10 DB Push Press (the heaviest you can go)
10 Pull-ups
10 Box Jumps

Workout of the Day:

“Elizabeth”
21-15-9 reps of:
Cleans (#135/95)
Ring dips

*Your coach will provide scaling options if needed.

Workout of the Day:

Five rounds for time of:
12 Wall ball shots, 20 pound ball
12 Toes-to-bar

REMINDER: YOU HAVE UNTIL MONDAY 23RD TO REGISTER FOR THE
HAPPIER HEALTHIER YOU CHALLENGE!

The challenge will kick off on Saturday 28th at 10 a.m. There will be a brief overview of the format and rules, teams will be assigned, measurements will be taken and everyone will have the joy of hitting the challenge WOD. It is sure to be a good time.

If you aren’t already, register now!

Workout of the Day:

Six sets of:
100 Meter Sprints @ 85-90%
Rest 90 seconds between sets

and then,

Two sets of:
400 Meter Sprints @ 85-90%
Rest 4 minutes between sets

and finally,

One set of:
800 Meter Sprint @ 85-90%”

Workout of the Day:

“Tabata This!”
Tabata Double-unders
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

CrossFit Kids: Never too young to learn how to do a pull-up!

Workout of the Day:

Take 15 minutes to work up to a 3RM front squat.

and then…
Courtesy of Reebok CrossFit One

“Jumping in Front”
21-15-9
Box jumps (30″/24″)
Front squats (#115/#75)