09
Feb
10

Back to regular schedule

AMRAP in 8 minutes of

  • 5 Cleans (135/95)
  • 25 Double Unders

Photo courtesy of Crossfit.com

08
Feb
10

how long can you hold?

**Gym is closed today. Back to normal tomorrow.

Here’s a wod you can do at home

Do 5 minutes handstand hold. For each time you drop, do 10 jumping squats. If you are unable to do handstand, do a pushup plank.

Post  “Eric is…”    to comments

06
Feb
10

Is it warming up yet?

CFWU x 3

No Strength

For time:

  • 50 walking lunges
  • 30 situps
  • 50 walking lunges
  • 30 knees to elbows
  • 50 walking lunges
  • 30 Floor wipers

Gino’s Deadlift PR

05
Feb
10

burpees anyone?

CFWU x 3

No Strength

10-9-8-7-6-5-4-3-2-1

  • Pullups
  • Pushups
  • Burpees

    Eric’s Deadlift PR

    04
    Feb
    10

    did someone ask for double unders?

    CFWU x 3

    No Strength

    “Kelly’s evil cousin”

    5 rounds for time of:

    • 50 Double Unders
    • 30 Box Jumps
    • 30 Wallballs

      Scott’s deadlift PR

      03
      Feb
      10

      Burpee Hump

      **Gym is closed today

      But if you want to do something at home.. here’s everybody’s favorite:

      100 Burpees for time

      One arm Kettlebell Swing

      (it’s really not as hard as it looks)

      02
      Feb
      10

      Did you notice February’s here?

      WOD TBA

      Shoulder stretch. Courtesy of Crossfit Moncton

      01
      Feb
      10

      Happy B’day Lisa!

      Who can guess how many b’day burpees??

      7 rounds for time of:
      95 pound Power snatch, 7 reps
      95 pound Snatch balance, 7 reps
      95 pound Overhead squat, 7 reps

      Clean: receiving position= squat

      here=too wide!

      31
      Jan
      10

      Class today at 11 am

      With a Sandbag, do a 12 minutes AMRAP of:

      • 3 Burpee, Clean and Jerk
      • on your last rep, keep it overhead and do 6 walking lunges

      Piece of art by Janine

      Schedule this week:

      • Wednesday and Thursday, 7:30 pm class only
      • Friday, 4:30 pm class only
      • Saturday, regular 11 am class
      • Monday,  February 8th, closed
      • No Free Trial Classes this week or Feb 6th
      30
      Jan
      10

      another poop talk

      **There will be a class at 11 am tomorrow (Sunday)

      WOD TBA




      Fitness in a 100 words:

      ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.