CrossFit Cameron Park
Tuesday
by CFCP on 02/21/12
Warm up- 125 jump rope
10 Ring Rows
8 Dips
Run 200m
5- 50 m sprints
Strength:
Front Squats, and Hang Clean Jerks
W.O.D- 5 rounds of work for 3min, rest for 1 min. keep track of your rounds
3 Power cleans 95/135lb
6 Push-ups
9 Air Squats
"Mind vs. Body" from CrossFit West Santa Cruz (CA).
Monday
by CFCP on 02/20/12
W.O.D-
5 Rounds of:
Run 2 laps
5 snatch grip dead lift's
12 k2E (knee's to elbow's)
10 Ball Slams
FRiday!!!
by CFCP on 02/17/12
Even though Monday is a Holiday we will still be open for normal hours. Have a Great 3 day weekend! Don't forget there is now a 5:30pm Class Monday through Thursday nights, so if you can't make it to the 6:30pm come a little earlier! Thanks, Megan
We have had 2 women this week at our box who got their first kipping pull-ups- not only did they just get one they both can do 4 in a row! Shows that hard work and practice does pay off!
Today is either a REST DAY or the Day you do your CrossFit Total so it depends on how your body is feeling, if your sore, tired or hurt at all today is not your day for this, and you can do it next week!
CF Total:
Max Back Squat
Max Press
Max Dead lift
Add your total together, remember after you warm-up sets you get 3 attempts to find your max on each lift! Good Luck!
Thursday
by CFCP on 02/17/12
W.O.D-
50 Sit-ups
40 Thrusters 65lb/45lb
30 Kettle Bell Swings
20 Box Jumps
10 HSPU-( Hand Stand Push- Ups) to modify do Pike push-ups on Box
Congrats to Elayna this week for Dead lifting 205lb, and Elva for Dead lifting 160lb!
Wednesday
by CFCP on 02/14/12
Lots of new Faces this week be sure to introduce yourself :)
W.O.D-
10min A.M.R.A.P of
8 push-ups
8 pull-ups
15 D.U/ or 45 S.U. (Single Under's) aka: Jump Rope!
"What You Need to Know About What's Right About CrossFit" from CrossFit Woodshed (MA).
Valentine's Day- Tuesday
by CFCP on 02/14/12
W.O.D-
3 Rounds of:
9 Ring Dips
7 Squat Cleans
5 Push Jerks
Congrats to Caroyln for getting her first Kipping pull-up, she did 4 in a row today!
Also Congrats to Tyler for getting his first Muscle Up!!!
Monday
by CFCP on 02/13/12
The workout of the Day is...
Strength- Back Squats
warm up set- 8x 2 sets
then 5 sets of 3x
A.M.R.A.P in 15min of:
12 SDHP (Sumo Dead High Pulls)
6 Bar facing Burpee's
200m Run
Friday
by CFCP on 02/10/12
6 Rounds of:
400m Run
Max push-ups (add up total of push-ups you did at the end)
After this workout you will have ran a mile and a half :)
Updates: more classes added!
Saturday's 9am, 10am classes
Monday's and Wednesday's 5:30pm class
Wednesday
by CFCP on 02/08/12
W.O.D.
3 Rounds
8 Hang Clean (135/95)
20 Knees 2 Elbows
40 Double Unders
"How to Think About CrossFit" from CrossFit Merge (CA)
Tuesday
by CFCP on 02/07/12
One week until Valentine's Day! Get your love one something special like a chance to come try CrossFit! On Valentine's Day if you already workout at our BOX, than you can bring your Valentine to Come work out with you for Free. We are only offering it on Valentine's Day, and Thursday the 16th, and Saturday the 18th. So don't miss out on this chance!!!!You can only bring the person only of those 3 days for free and that means they can come 3x for FREE and if they come again they will have to pay a $10.00 Drop in Fee or just sign up, and if they do sign up they will get $ 14.00 off for one month only~
W.O.D (Workout of Day)
Row 400 M
(21-15-9) of:
Deadlift's 135/95lbs
Sit-ups
Run 400m at End
Monday
by CFCP on 02/06/12
W.O.D-
"Karen"
150 Wall Ball for time
"Pasta, Not Bacon, Makes You Fat. But How?" from Fast Company
"That Little Voice" from CrossFit New Haven (CT)
Saturday
by CFCP on 02/04/12
"Rahoi"
12min A.M.R.A.P
Box Jumps 24inch 12 Reps
Thrusters 95lb/65lb 6 Reps
Bar Facing Burpee's 6 Reps
"The Truth About Sleep and Productivity" from Inc.
Thursday
by CFCP on 02/02/12
Well since January is Over i would like to say Congrats to the following people for all their hard work in the last month!
Kari lost 6lbs, works hard every class she come's to!
Caroyln for reaching her goal and doing one strict pull-up with no band!
Elva for making the big step and jumping on a '15 inch box now, and not being scared anymore!
Ernie for losing 12lbs in 2 months
Janet- For our biggest weight loss in the last 2 months of a total of 22lbs!
Ryan- For having Great Form all the time on all the lifts
Angie- For becoming even stronger, and doing things that she used to say " I can't do that" now she can.
Everyone this past month worked very hard, even if i did not mention your name, i am very proud of all of you and all your PR's there were so many on the board, it was amazing! I can't wait to see what happens this month! Keep up the Great work :) Goals can be reached , just keep working for them! xo Megan
Today's W.O.D was fun.......
20min A.M.R.A.P with a partner- one person run's 400m while the other person is working on all these things in order:
10 Burpee Box Jumps
20 Sit-ups
90 Jump Rope or 30 D.U
when your partner get's back from their run you take over where they left off, and you go run!
Tuesday
by CFCP on 01/30/12
W.O.D
Complete all 3 in any order you want:
-1,000m Row
- 21-15-9 of
Burpee's
KB Swings
- 100 Situps
So Fun :)
"10 Attempts" from Stuff
Monday
by CFCP on 01/30/12
Strength- Back Squats/Push Press
W.O.D.
15-12-9
Deadlift's 255lb/175lb
T2B (Toes to Bar)
Wall Ball
Remember you can always modify every workout!
Watch "CrossFit and I Know It" from CrossFit Instinct (IL) and CrossFit Bloomington-Normal (IL)
Saturday
by CFCP on 01/28/12
W.O.D. (Workout of Day)
3 Rounds of:
12 overhead Squats
200m Run
15 KB Swings
Remember CrossFit is for Everyone, all levels are Welcome! Don't be afraid! A lot of people think you have to be in Great shape and an athlete to do CrossFit! Well that's not True, come check us out even watch a class if you want. 1st class is always FREE. Have a Great Weekend! Try something NEW!
Friday
by CFCP on 01/27/12
W.O.D.
"Elizabeth"
21-15-9
Squat Clean 95lb/135lb
Ring Dips -or modify with box dips, or on Dip bars
For Time
Sweat Shirts will be here Monday so if you ordered one be sure to bring money! We will have a few extra's if you didn't order one and want one, we can always order more.
