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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a running clock, from 0-15:00, complete

• 1.5 mile run

From 15:00-22:00:

• Warm up clean & jerk to 65%

From 22:00-30:00

• Complete 1 clean & jerk every 30 seconds, increasing load every 2 reps (16 total reps)

At 30:00 complete 3 sets of

• 25 - 35 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• Back squat, 3x8 @75%

• Complete a set every 3:00

Conditioning

10 Min AMRAP of

• 250m Row

• 15 Pullups

Hi guys!  Until Monday, westbound Mississippi is fully closed at Santa Fe.  Take Alameda to Santa Fe to Mississipp, or Evans to Santa Fe to Florida to get around the closure.  

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics skills:

E202x5 complete:

• 1 Set UB Strict HSPU

• 1-2 Rope climbs

Conditioning (20 min cap)

In teams of 3, complete:

• 800m Run together

• 60 Deadlifts, 315#/205#, 1 working at a time

• 60 Synchro Burpees, 2 working at a time

• 800m Run together

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill/Drill (15 Minutes)

• Build on this complex: 2 Muscle Snatch + 2 Power snatch + 2 Snatch balance

• Start light, make small jumps, and practice receiving the bar with hips back in the power snatch

• After each set, complete 3 perfect swings + 1 ring muscle-up

Conditioning

Complete 3 Rounds for time of:

• 10 Ring muscle-ups

• 100 Double Unders

• 10 Power snatch, 135#/95#

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

4 rounds, not for time, of

• 2 Turkish Get ups (1 each arm) + 5 Box jumps

• Build in load on TGU and height of box jump each round

Conditioning

In teams of 2, complete 10 Rounds of

• 20 Wall Balls, 20#/14#

• 30m farmers carry 70#/53#

• 5 Burpee Box Jumps 24"/20"

Partners alternate rounds. Each round is a sprint.

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

E2O2x5

• 25 - 35 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps

E3O3x4

• 5 Strict T2B (5 second eccentric on each rep) + 3-5 Jefferson Curls

Conditioning

KB “Grace” - For time, complete:

• 30 hang clean and jerks, 70#/53#

• Switch arm every 5 reps

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

From 0:00-20:00, build to a heavy double of

• Overhead Squat at tempo 55x1

• Start light and build slowly focusing on positions

At 20:00, warm up back squat to 70% then complete

• Back squat 2x12 @70%, rest 2:00 between

At 30:00, make 3 warm up efforts on the bike then for time:

• Bike 50/35 Cal

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• 5x5 Weighted Strict Pullups

• Building in weight each set, rest 1:00 between sets

Conditioning, with a running clock

At 0:00, 5:00 and 10:00:

• For time, run 800m

At 18:00,

• 15 Minute Row for total meters; with this pace: 500m hard, 200m at recovery pace

NO 9am CLASS AT CFWP TODAY!

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning - Park Workout at Ruby Hill

• Hill Sprints 

Schedule change tomorrow Sat 4/28! 

• Open Gym 8am-915am

• Park Workout at Ruby Hill, 930am-1030am; all welcome (check email or internal page for details)

• No 9am class at CFWP

Elite Fitness for Everyday People!

• Try us out free! Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

• E2O2x5 complete 40 Second Hollow Hold + 10 Table Rockers

• E2O2x5 complete 20 - 30 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps

• E2O2x5 complete 15 – 20 Second chin over bar hold + Lat stretch x 30 seconds

Conditioning

• 3:00 ME Wall balls, 20#/14#; open with the biggest UB set possible

• If you can do 60+ UB with 20#/14#, use 30#/20#

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

5 Rounds (30 Minutes) of:

• 3 Minute Row for calories

• In 3 Minutes complete: 50 Double unders + 10 Box jump overs, 30"/24" + Shuttle Runs in remaining time

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength: The Other CrossFit Total

On a running clock:

• From 0 - 12: Find 1 rep max Clean

• From 12 - 24: Find 1 rep max Bench Press

• From 24 - 36: Find 1 rep max Overhead Squat

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E3O3x4 complete

• 6 KB Push Press + 20m KB Overhead Carry (right arm)

• 6 KB Push Press + 20m KB Overhead Carry (left arm)

Rest 3 minutes Then

Conditioning

E5O5x3 complete

• 1.2km/1km Bike

• 15 KB Swing 70/53

• 15 Burpees

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

4 Rounds of:

• 1:00 ME Run for distance (run out 30 seconds and turn around)
  

• 1:00 ME Bar Muscle Ups
  

• 1:00 ME Double KB Front Rack Step ups 53#/35#, 20"

Rest 1 minute between stations.

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

Complete 4 Rounds, each for time, of:

• 20 Box Jump Overs 24"/20"
• 6 Push Jerks 185#/125#
• 20 Pistols – alternating (10 per side)
• 6 Muscle Ups

Rest 2 minutes between rounds

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a running clock, at 0:00 complete 3 rounds for time of:

• 25/20 Cal Row
• 100 Double Unders
• 20 KB swing 70#/53#

Then from 15:00-27:00:

• Build to a heavy Deadlift double

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastic Strength

E2O2x5 of

• 30 Second Hollow Hold + 10 Table Rockers

E2O2x5 of

• 15 V-Ups + 20 Second arch hold

Conditioning

Every 2:30 for 5 sets

• 30 Second ME 10m shuttle runs
• 200m Recovery jog
• Walk until starting the sprints again

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

12 Minute AMRAP of:

• 10 Toes-to-bar
• 12 Squat Snatch 115/80
• 10 Toes-to-bar
• 9 Squat Snatch 135/95
• 10 Toes-to-bar
• 6 Squat Snatch 155/105
• 10 Toes-to-bar
• Max Squat Snatch 185/125

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

For time, complete 3 rounds of (25 minute cap): 

• 800m Run
• 21 Strict HSPU
• 15 Hang Power Cleans 135#/95#
• 9 Strict Pull-ups

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E3O3x4 complete:

• 10 Double KB Front Squats + 10 KB Sumo Jump Squats

Conditioning

3 Rounds of:

• 1:00 ME Wall Balls, 20#/14#
• 1:00 ME Bike for Cal
• 1:00 ME Burpee to target (6" above standing reach)

Rest 3 minutes between rounds.