PLEASE REMEMBER TO BOOKMARK OUR NEW SITE
05-01-10 Saturday "Run Forrest Run!" Day 1
Momma always says there's an awful lot you could tell about a person by their shoes. Where they're going. Where they've been. I've worn lots of shoes. I bet if I think about it real hard I could remember my first pair of shoes. Momma said they'd take me anywhere. She said they was my magic shoes.- Forrest Gump
May 1st begins "Run Forrest Run!" month.
CrossFitters who run the most meters in the box during the month of May will qualify to be entered into a drawing for 1 FREE Month of CrossFit40!
Flyer available in Gym with details.
Get started Today with "Oh my, this is gonna suck!"
Good Luck Athletes!
05-01-10 Saturday
Oh my, this is gonna suck!
Warm-Up
Max Meters 10mins
Day 1 "Run Forrest Run!" Month
WOD
Max Meters 20mins
*Record meters to whiteboard
Round up to next 25 meter mark.
04-30-10 TGI-Friday Clean and Jerk x 6 #135/95 Traveling Lunge 75' 400m run 4 Rounds for time
04-30-10 TGI-Friday
3 rounds of 10-15 reps of
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
WOD
Harder
Clean and Jerk x 6 #135/95
Traveling Lunge x 75'
Run 400m
4 rounds for time
Hard
Clean and Jerk x 6 #95/45
Traveling Lunge 50'
Run 400m
4 Rounds for time
04-29-10 Thursday Wendler Week 3 Benchmark "1 Mile Run"
04-29-10 WOD
Wendler Week 1, 2, or 3
Choose One:
Warm up to your first work set then:
Push-press
Deadlift
Bench
Back Squat
See whiteboard for loads percentages.
-then-
Benchmark
1 Mile Run
04-28-10 WOD Fight Gone "Strongman"
Beginning in May, HOT FUSION TRX Suspension Training! Contact Tish for more info: ttraster1@cfl.rr.com
04-28-10 Wednesday
WOD
Fight Gone "Strongman"
1 min each
Atlas Stone Toss #67/#107/#165
Thrusters #75/#65
Bucket Carry #70/#60
Sledge Hammer Swing
Tire Flip
Score 1 point for each rep.
Strongest Man and Strongest Woman Wins!
Have Fun!
>04-27-10 Straight From The Horses Mouth
NEW at Tactical Fitness Ormond! TRX HOT FUSION*
Begins Tuesday May 2nd
Tuesday and Thursday 6:45-7:45pm
Take your body through a challenging 360 degree workout fused
with Russian Kettlebells in a warm environment.
This workout is set to a rockin fast paced beat.
Let the hurtin' begin!
$120 per one month session
Class size limited to 10 first come first basis.
Contact Tish, Group TRX Trainer for more information @ 386-986-9381
*TRX HOT FUSION is an additional class and is not considered a CrossFit session.
04-27-10 Tuesday
Warm-up:
10 min Double Under skill practice
Straight from the horse's mouth:
WOD
Harder
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Hard:
For time:
30 Box push-ups
30 Pull-ups
40 Kettlebell swings, #35
60 Sit-ups
60 Burpees
04-26-10 Monday WOD Wendler Week 1 Deadlift / Bench
04-26-10 Monday
WOD
*Warm-Up to your first workset
-then-
Wendler Week1
Deadlift
Set 1: 65% Base
Set 2: 75% Base
Set 3: 85% Base
or
Wendler Week1
Bench
Set 1: 65% Base
Set 2: 75% Base
Set 3: 85% Base
*Base=90% 1RM
Backstage Party
Can You Teach Old Dogs New Tricks?
Hot Fusion TRX
3 Rounds
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