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July 09, 2010

Skill Day

GHD Sit-Ups - Back extensions

We are happy to announce that one of our GHD's (glute/hamstring developer) are ready to go! Will's going to show you guys proper form and get you all started with your sit-ups and back and hip extensions! Make sure we are all careful not to overdo it with the GHD sit-ups as they have been know to cause some serious soreness! Getting this piece of equipment is going to be great for all us, I'm excited!

WOD

3 Rounds for Time of

400m Run

20 Double Unders

20 Knees to Elbows

20 Overhead walking Lunges (45/35# Plate)

Hit this one hard guys! The weekend is just around the corner!

Don't forget we have a free crossfit class at 12 on friday's! Hope to see you there!

Free CrossFit Journal

World-Class Fitness
in a Hundred 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.

(courtesy of CrossFit Inc)



	Main Page \| Nutrition Info \| Cool Stuff \| Month:

	July 09, 2010 Skill Day GHD Sit-Ups - Back extensions We are happy to announce that one of our GHD's (glute/hamstring developer) are ready to go! Will's going to show you guys proper form and get you all started with your sit-ups and back and hip extensions! Make sure we are all careful not to overdo it with the GHD sit-ups as they have been know to cause some serious soreness! Getting this piece of equipment is going to be great for all us, I'm excited! WOD 3 Rounds for Time of 400m Run 20 Double Unders 20 Knees to Elbows 20 Overhead walking Lunges (45/35# Plate) Hit this one hard guys! The weekend is just around the corner! Don't forget we have a free crossfit class at 12 on friday's! Hope to see you there!					Free CrossFit Journal World-Class Fitness in a Hundred 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. (courtesy of CrossFit Inc)