Due to the holiday weekend, we are moving January’s Yoga class to Sunday, January 10th at 9:30am.
Coach Kama hopes to see many of you there improving your flexibility and preparing your mind and body for the next week of training.
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015
We are excited to announce that Coach Paige (@paigeinarage) will be starting a new Youth Fitness Program for kids 5-13 years old.
The program will run every Tuesday and Friday from 5-6pm.
Punch cards only for $100 for 10 sessions.
Tuesday, January 12th is the first class. Get your punch cards now and get your kids excited to have some fun getting fit. It’s never too early to teach your kids the valuable lesson of being fit and healthy.
See you on Tuesday, 1/12!
#CrossFit #CrownTown #Kids #Fitness
Athlete: Kimberly R. during some inch worm push-ups showing some great hamstring flexibility.
Wednesday
CrossFit
Strength:
Build up to a 3RM Push Press
WOD:
6 rounds for time of:
10 One Arm Russian KBS (R), Blue/Pink
10 One Arm Russian KBS (L), Blue Pink
100 meter Carry, Blue/Pink KB & 45/25 pound plate
5 Burpee Pull-ups
2 Turkish Get-ups, 1 each side (Blue/Pink)
1 Rope Climb
Optional Accessory Work:
8 minute AMRAP of:
30 Double Unders
10 GHDSU
5 Strict Handstand Push-ups
BaseFit
WOD:
5 rounds of:
1 minute Push-ups
1 minute Front Squats w/ Dumbbells
Rest 3 minutes
5 rounds of:
1 minute Pull-ups
1 minute Deadlifts w/Dumbbells
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015
Monday
CrossFit
Strength:
Build up to a 5RM Back Squat
WOD:
10 minute AMRAP of:
12 Box Jumps, 24/20
9 Handstand Push-ups
6 Power Snatch, 115/75
Optional Accessory Work:
21-15-9 reps NOT for time of:
Strict Pull-ups
Walking Lunge Steps, each side
V-ups
BaseFit
WOD:
5 rounds for Reps of:
:30 on/:30 off
Row, Calories
Crab Touches
Goblet Squats
V-twists over KB
Rest 1 minute
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015
Gear is in. See Coach Joe or Coach WW to pick it up. We also have a few extras for sale.
Wednesday
CrossFit
WOD:
“12 Days of Christmas”
1 Muscle-up
2 Deadlifts, 155/105
3 Hang Power Cleans, 155/105
4 Push Jerk, 155/105
5 Box Jumps, 24/20
6 Burpees
7 Pull-ups
8 KBS, Red/Blue
9 Wall Balls, 20/14
10 Toes to Bar
11 Front Rack Lunges, 155/105
12 OHS, 155/105
• the workout flows just like the song; 1 Muscle-up, then 2 Deadlifts and 1 Muscle-ups, then 3 Hang Power Cleans, 2 Deadlifts and 1 Muscle-up. Continue this until you reach 12 OHS and go all the way back down to 1 Muscle-up
Optional Accesory Work:
Pigeon Stretch (R), 3 minutes
Pigeon Stretch (L), 3 minutes
Pancake Stretch, 6 minutes
BaseFit
WOD:
5 rounds, each for time, of:
Run 200 meters
15 DB Front Squats
10 Push Press
5 Burpee Pull-ups
Rest 2 minutes
Barbell Club:
A)
Sumo Deadlift 5-5-5 @ 40/50/60 % of 1RM*
*always use 90% of actual 1RM when calculating percentages.
+ means as many reps as it takes to hit failure. Keep track of number
NO FAILURE today
B)
Barbell Bridges, 4 X 8
C)
2 X 40 Lateral Banded Steps, each direction (stay crouched)
D)
3 X 30 Reverse Hyper
E)
3 X 8 Single Leg RDL
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015
Monday @ 8pm
A)
Strict Press 5-5-5 @ 40/50/60 % of your 1RM*
*always use 90% of your actual 1RM when calculating percentages
+ means failure reps and keep track of that number
NO FAILURE this week; deload week
B)
3 X 12 Arnold Presses w/ Dumbbells
C)
3 X 12 Skull Crushers w/ Dumbbells
D)
3 X 10 superset w/ 5 pound plates in each hand
Front Raises
Lateral Raises
Reverse Flys
Y’s
T’s
W’s
Reverse Snow Angels
Athlete: Bonnie L.
Monday
CrossFit
Strength:
E2MO2M X 5 sets:
3 Position Clean, build to a heavy complex
Pockets/Knees/Floor
WOD:
EMOM X 25 of:
Minute 1 = 12 Double Russian KBS, Blue/Pink
Minute 2 = Row 15/12 Calories
Minute 3 = 40 Double Unders
Minute 4 = 10 Burpees
Minute 5 = 200 meter Run
Optional Accessory Work:
3 X 10 NOT for time of:
10 Strict Pull-ups
10 Strict Ring Dips
10 Strict Toes to Bar
BaseFit
WOD:
3 rounds for Reps of:
45 ON/15 OFF
Step up Jumps, 12″
Bench Hops
Cossack Squats
Bulgarian Split Squats
Rest 1 minute
Clapping Push-ups
Bench Dips
Inch Worm Push-ups
Plank
Rest 1 minute
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015
Athlete: Carly R.
Thursday at 8pm
12/17
A)
Back Squat 5-3-1+ @ 75/85/95 % of 1RM*
*always use 90% of actual
+ as many reps as possible until failure; note reps and weight
B)
3 X 5 superset of:
Box Jumps w/ Dumbbells in each hand (step down)
One legged Squats, 5 each side
C)
2 X 40 Jumping Lunges
2 X 30 Speed Skaters
2 X 20 GHDSU
• NOT for time; do NOT superset
The ladies of 5:15am.
Top row from left to right: Lani Y., Danielle D., Monica Z., Nicole L., Michelle E.
Bottom row from left to right: Cindy F., Autumn S.
Thursday/Friday
CrossFit
SMART Goal Work:
EMOM X 10 of:
Odds = SMART Goal #1
Evens = SMART Goal #2
WOD:
In front of a clock set for 12 minutes:
1 minute of Push Press, 115/75
1 minute of Sumo Deadlift High Pulls, 115/75
2 minutes of Push Press, 115/75
2 minutes of Sumo Deadlift High Pulls, 115/75
3 minutes of Push Press, 115/75
3 minutes of Sumo Deadlift High Pulls, 115/75
Optional Accessory Work:
5 X 5 of:
Barbell Bicep Curl
Barbell French Press
BaseFit
WOD:
4 rounds of:
1 minute of KBS
1 minute of V-ups
1 minute of Push-ups
1 minute of Double Unders
1 minute of Rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015
