Established 2007
Read “Understanding CrossFit”
In a nutshell, CrossFit is: Constantly Varied, Functional Movements executed at Relatively High Intensity
We will discuss these terms and their implications in class.
Read: “Good Training Habits”
Read: “Changing Weight 1.0″
Class 1
DROMS (mov)
Air Squats (wmv mov)
Push-Ups (wmv mov)
Abmat Sit-Ups
Walking Lunges (wmv
mov)
Ring Rows (mov)
Class 2
Single Unders (wmv mov)
Double Unders (wmv mov)
The Deadlift (wmv
mov)
Class 3
Concept 2 Rowing (wmv mov)
High Bar Back Squat (mov)
Box Jumps (wmv)
Class 4
Press (mov)
Push
Press (mov)
Push Jerk (mov)
Thrusters (mov)
*We will perform a dumbbell variant of the Thruster
Dumbbell Thruster (wmv mov)
Box Jumps (wmv)
Class 5
Strict Pull-up (mov)
“Russian” Kettlebell Swing (wmv
mov)
Class 6
Front Squat (wmv mov)
Overhead Squat (wmv mov)
Wall Ball (wmv mov)
Burpees (wmv)
Class 7
Mid Hang Power Clean (wmv
mov)
or
Mid Hang Power Snatch (wmv
mov)
Class 8
Mid Hang Power Clean Pt.2 (wmv
mov)
or
Mid Hang Power Snatch Pt.2 (wmv
mov)
These are free videos from CrossFit.com’s Exercise & Demos section and the Performance Menu’s Exercises section. Feel free to poke around any other videos that might interest you.
Course syllabus may be slightly modified due to time constraints.
4 Rounds for time of:
10 Thrusters, 95/65
15 Burpees
Post Time to comments.
Accessory Work
Reverse Sit-Ups
Plank work
Tal gets on the Ring Ladder
1-1-1-1-1-1-1
Post loads to comments.
Compare to 1.11.09
Accessory Work
Ring Support Ladder
Dan L. reps out 175 lbs.
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Thanks to Jack "Filthy Fifty" for our new CFSBK Pukie clock! So cool!!
Unparalleled in his ability to light up a room and make people smile, Jack is an invaluable part of our team. He hopes to grow up and be like his hero, Jacinto.