Blog Archive

Workout of the Day
3 sets
Deadlift x 4-5 @20×1
rest 20  seconds
HSPU x max reps
rest 3 minutes;
and then;

5 rounds for time
20 walking lunges
40 double unders.

Workout of the Day
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds;
and then,
Five rounds for time of:
Unweighted Walking Lunge x 20 steps
Double-Unders x 40 reps


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Champion!

Workout of the Day
Four sets of:
Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds;
and then,
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
70/53 Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps


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27 Dec 2011

Go Fail

Workout of the Day
Five sets of:
Snatch + Overhead Squat x 3 reps
(perform one snatch followed by three overhead squats)
Rest 2 minutes;
and then,
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps


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26 Dec 2011

Focus

****Reminder: No 6 or 7am class today.  First class is 9am****

 Workout of the Day
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

I saw this sketch on a great website, and of course I thought about CrossFit…

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***Please note, no 6am or 7am class Monday*****

Workout of the Day

Four sets of:
Ring Rows x 6-8 reps @ 2111
Rest 90 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 90 seconds;
and then,
“Diane”
21-15-9
Deadlift (225/155)
Handstand Pushups

Alumni class! Saturday, at 9am we are hoping to have a big group for our class.  I’ve invited our alumni that we had to tearfully leave behind as we moved South to jump in with us, visit with us, and share what they are doing and what is coming up.  And, of course, train with us!  Looking forward to a great time.

Christmas Eve Service 5:30pm  You may not know that a church holds services Sundays in our gym.  A little unorthodox, but that’s kind of par for the course around here.   They are not holding Sunday services this weekend, but are holding Christmas Eve service, in the gym, at 5:30pm.  My family will be there, as will a few others you may know.   If you are looking for a place to worship, please come join us!

Workout of the Day
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Dumbbell Walking Lunges (55/35lb)

Christmas Schedule - Please note our Holiday schedule:  Friday, 12/23 we have our normal schedule, Saturday, 12/24 is normal and is also a CF Alum day!  To all our Alums whom we had to leave when we moved, we’d love to have you come in to check out our new location and to see you again and catch up!  Maybe we’ll grab some brunch afterwards, as On Ramp is over!

Monday, 12/26, however, we will not have a 6am class.  Monday 9am and evening will be normal.

Merry Christmas!

Workout of the Day
Take 15 minutes to build to a heavy single in the Jerk or Split Jerk;
and then,
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Run 300 Meters
Push Press (115/75 lbs)


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Gina and Amanda went head to head this morning at 0600

Workout of the Day
Against a 4-minute running clock, perform the following for max reps:
Row for Calories

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

Camille Leblanc-Bazinet’s opinion

19 Dec 2011

What happens to "Lost and Found" at CCF. Keep track of your stuff.

Workout of the Day
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds;
and then,
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (70/53)


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