FridYay 13Th of October

Warm up
400 m run 1X
3X
25 ft Duckwalk
25 ft Spider-Man pushup
10 X Wall facing squats
10 Ground to OH w/medball
30 sec each supine Wall squat then pretzel stretch crossing 1 leg over the other quad and dropping hip and back to floor

Front Squats
3,2,1,1,1,1,1
*Work up to a heavy single for the day with great form.  Hit a moderate triple and double before hand with plenty of speed then slowly work up to a heavy for the day in the next 5 reps!

 

WOD

For time
100 Double Unders
50 Wall Ball
25 Power Clean and Jerks 185/125#
50 Wall Ball
100 Double Unders
*The goal here is to pace yourself well through the heavy barbell in the middle and try to finish strong with the last 50 wall ball and 100 du’s!

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THURSDAY 10-12-17

WARM UP 3X 10 each
100 m Run
Leg swings
200 m Row
Walking Lunges
Ring Row
hallow Rock
Reverse snow angels
20 sec Straddle Stretch
20 sec Pike Stretch

 

GYMNASTIC SKILL
EMOTM for 3 minutes (3 sets) of:
x 10 Chest-To-Bar Pull-Ups (OR with Scaling Option )
Followed by. . .
For 60 seconds, perform one set of:
MAX REPS – Chest-To-Bar Elbow Drivers

Followed By

EMOTM for 6 minutes (3 sets) of:

MIN 1 – 5X Squatted Muscle-Up Transitions
MIN 2 – X 10 Russian Push Ups

Followed by. . .
EMOTM. for 6 minutes (3 sets) of:
Min 1 – Ring Pull-Ups Scaled x 10 reps
Min 2 –X 10-Ring Dips Scaled
EMOTM for 4 minutes (2 sets) Alt-of:
Interval 1 – Ring Swing x 10 reps
Interval 2 – Supine Ring Swing x 10 reps

WOD
Alternating On the Minute x 10 Min (5 Rounds)
B) 200 Meter Run
B) MAX MU
SCALE B) Max Strict Chest to Bar Pull-ups in 30 seconds

SCORE IS MAX MU/ Strict C2B

WEDNESDAY 10-11-17

Warm up 3X 10 each
200 m run
Banded Goodmorning
Spider-Man push ups
Hallow Rock
Super man
Scorpion
20 sec calf stretch each
20 sec box pigeon stretch each leg

 

STENGTH

Deadlifts
-Up to a heavy single for the day (With good form!)

WOD 10 Min AMRAP

15 Deadlifts(225-155)
30 Sit ups
45 DU

POST WOD
2 sets
15 Glute Ham Raises
10 BB Glute Hip Raise

TUESDAY 10-10-17

 

 

CONGRATULATIONS On your precious baby Girl  . MARY AND JP Bolwahn  Were so happy and so  excited to meet Zoey 💝 and so happy for the both of you 💕💕💕

 

 

 

 

Warm Up  3  Rounds  NFT
Min 1
10-15 Cal Row
Min 2
7-10 Push ups
Min 3
7-10 Alt Leg T2B
Min 4
mobility (choose)
Shoulder
Thoracic
Hip

 

 

STRENGTH.
15-20 minutes to build to today’s
1-RM Push Press

 

PARTNER WOD FOR TIME
3 Rounds (each)
Row 500 Meters Row
20 Push Presses (115/75 lbs)
15 Toes to Bar
* one partner works at a time, Completing a round before switching
* Total of 6 Rounds together

MONDAY 10-9-17

9:30 AM YOGA WITH LENKA 10$ drop in

Bring your mat and water.  No open gym during this time.

 

 

 

Warm up
cardio 4 Min
Row, run, jump rope
Then 3X 10
SHPT
OHS
SNATCH BALANCE
SOTS PRESS

 

STRENGTH
Snatch
* Work up to a heavy single for the day (Not a max, just a heavy single that is technically sound)
* Drop 20-40# and hit 5 x 2 reps.

WOD
For time
400 M Run
40 Burpee
30 Box Jump Overs 24/20”
20 OHS 115/75
10 Pull ups

SATURDAY 10-7-17

9 :00 AM CLASS COME IN AND GETS SOME💪🏽

 

 

Warm up 3 Rounds

100 m run

legswings

airsquat

banded goodmornings

pushups

Mountain climbers

 

 

WOD FOR TIME

4 Rounds
400m Run
50 Air Squats

*Rest 5 min

3 Rounds
25 Strict HSPU (sub Dumbell Strict presses)
25 Kettlebell Swings 53/35#

*Rest 5 min

2 Rounds
50 Ab Mat Sit Ups
50 Push Ups

 

 

FRIDAY 10-6-17

“LIFT UP AUTISM”

open to everyone so even if your not a member of CFHI or you have never done Crossfit you can participate and give 5 Min.  there’s no drop in fee for the scheduled classes today however you can help .. how?    by pledging  a donation  Where?  Just follow the link below..

 

https://www.eventbrite.com/e/crossfit-high-impact-lift-up-autism-2017-tickets-37820228321?ref=ebtn”

 

 

DAF6B56B-6C71-48CC-838B-6BE1424E0B45

 

 

CLASS SCHEDULE
6 AM
8 AM
11 AM
4:30 PM
5:30 PM

Warm Up 3X
20 DU 40 SU
10 Banded Goodmornings
10 Squats
10 Alt Leg V ups
5 Hallow bar taps
5 Scap activation
5 Ring Rows

 

Barbell Warm Up
Power Cleans
3X
3 Position 3 sec pause
Mid shin
Mid thigh
High pocket
Then work up to the weight you will use in the workout.

 

 

THE WORKOUT
“LUKE”
WORKOUT DETAILS
5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

BEGINNERS SCALE:
4 DB Cleans
76 SU
10 RING ROWS

The  “Luke” workout is challenging but accessible.  We have scaling options to accommodate athletes of all abilities and experience levels.
If you’re new to CrossFit or have never done these movements, there are many other ways to scale down.

 

 

WHERE THE PROCEEDS GO
The Autism Tree Project Foundation
The Autism Tree Project Foundation was created as a way to help build community awareness for autism. ATPF’s goal is to give children on the autism spectrum a voice and build a community of compassion towards the parents and families of these special children. ATPF helps thousands of families with autism create a roadmap for their child with autism and navigate a very complex system of care required for children with Autism Spectrum Disorder.
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All monies donated to Autism Tree Project Foundation go straight to helping real families in the autism community. ATPF does not charge their families for any of their 16 critical support programs.

As big believers in ATPF, this event continues to support their growth and expansion by donating 33% of its proceeds so ATPF can reach and serve thousands of families across the country.

And what of the other 2/3?
Given the expected increase in impact this year, we’re extending the reach of the proceeds and bringing support to two other foundations that specialize in research, online support, and personal development for families and individuals in the Autism community.

By distributing the remainder of the proceeds across these two additional organizations, we’re supporting the Autism community from all angles.
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Autism Research Institute
The Autism Research Institute focuses on researching the causes of autism, as well as developing safe and effective treatments for those currently affected by the disorder.

learn more here
Doug Flutie Jr. Foundation
Through our programs and partnerships, we help people with autism get access to care; lead more active lifestyles; and grow toward adult independence.