CrossFit is a core strength and conditioning program. Our program delivers a fitness that is, by design, broad, general, and inclusive. The beauty of the CrossFit program is its universal scalability, making it perfect for everyone regardless of experience, age or fitness level.

Please call us or contact us by e-mail to schedule an appointment and come join the fun.

Run 5 km

“Tabata This!”

Tabata Row
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. Unit for the row is “calories”.

Trainer’s choice

Back squat

3-3-3-3-3

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/24kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg/15kg
50 Back extensions
50 Wall ball shots, 20/15 pound ball
50 Burpees
50 Double unders

“Nate”
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 32/24kg

Gymnastics:
For Quality not time:
30 Handstand Push Ups
30 Pull Ups
30 Toes to Bar

New toys for the kids:

Death By Pull Ups

No pics tonight sorry! Instead here’s a video of the highlights of the 2011 CrossFit Games:

 

The 2012 Games are just around the corner…

Ten rounds for time of:
60/40kg Deadlift, 15 reps
15 push-ups

And again Rick dominated the arena!