OUR WAY OF LIFE IN BEND OREGON!
Wednesday, December 22, 2010
3 days left :)
Two more days until the canned food drive is done. Keep bringing stuff in. Holiday schedule is no classes on 12/25, 12/26, and 1/1/.
****Just want to clarify for everybody that coaches will show up and coach class if there is somebody signed up for the class at least 1 HOUR before the class starts. If you know your not going to be able to make the class please cancel at least 1 HOUR before the class starts. Thanks***
WOD: 5 rounds
10 Overhead squats 95/65
10 toes to bar
Challenge: 5 min amrap, 10 mtn climbers, 10 sit ups
Play: Handstand hold for time.
Gymnastic Class WOD: Go to support on rings, turn rings 45 degrees, do twenty dips total with rings held at 45 degrees, not for time but form
Challenge: 5 min amrap 10 air squats, 10 burpees
Play: Bar Muscle up Progressions
****Just want to clarify for everybody that coaches will show up and coach class if there is somebody signed up for the class at least 1 HOUR before the class starts. If you know your not going to be able to make the class please cancel at least 1 HOUR before the class starts. Thanks***
WOD: 5 rounds
10 Overhead squats 95/65
10 toes to bar
Challenge: 5 min amrap, 10 mtn climbers, 10 sit ups
Play: Handstand hold for time.
Gymnastic Class WOD: Go to support on rings, turn rings 45 degrees, do twenty dips total with rings held at 45 degrees, not for time but form
Challenge: 5 min amrap 10 air squats, 10 burpees
Play: Bar Muscle up Progressions
Monday, December 20, 2010
21-15-9
Please continue to bring food in to the box for our food drive. We will be closed for the holidays on 12/25, 12/26, and 1/1.
Monday, Dec 20
WOD: 21-15-9
Pull-ups (chest to bar)
Burpees
Row 500 meters one time at the end of the wod.
Challenge: 3×10 snatch grip deadlift
Play: 200 air squats for time(teams of 4) only one person working at a time.
Gymnastic WOD: 1 min handstand hold on p-bars, 25 strict K2E, 50 Mtn Climbers, 100 Jumping Jacks
Challenge: 30 L-sit pull ups(break up the reps as necessary)
Play: 5 mins of jump rope for reps.
Monday, Dec 20
WOD: 21-15-9
Pull-ups (chest to bar)
Burpees
Row 500 meters one time at the end of the wod.
Challenge: 3×10 snatch grip deadlift
Play: 200 air squats for time(teams of 4) only one person working at a time.
Gymnastic WOD: 1 min handstand hold on p-bars, 25 strict K2E, 50 Mtn Climbers, 100 Jumping Jacks
Challenge: 30 L-sit pull ups(break up the reps as necessary)
Play: 5 mins of jump rope for reps.
Sunday, December 19, 2010
Sunday Night
We are placing the t-shirt order today so email us your information or come in and get it taken care of. If you are interested in speeding up your recovery we have progenex still. It really does help the recovery process.
WOD: As many rounds as possible in 15 minutes of:
20 walking Lunges w/ 45# plate overhead
10 burpees
1 Dead hang pullup
Challenge: 4 Min amrap, 4 Supine Ring Pull-ups, 8 45# overhead squats
Play: Tabata sit-ups
Gymnastic Class:
WOD: 7 Rounds, 2 Dead Hang Pullups, 4 Pistols, 6 super mans
Challenge: 25 Body Blasters
Play: Wall Sits
WOD: As many rounds as possible in 15 minutes of:
20 walking Lunges w/ 45# plate overhead
10 burpees
1 Dead hang pullup
Challenge: 4 Min amrap, 4 Supine Ring Pull-ups, 8 45# overhead squats
Play: Tabata sit-ups
Gymnastic Class:
WOD: 7 Rounds, 2 Dead Hang Pullups, 4 Pistols, 6 super mans
Challenge: 25 Body Blasters
Play: Wall Sits
Tuesday, November 30, 2010
Crossfit growth for 2011
There was a statement released saying crossfit is going to grow by 100x in 2011. Here's the link see what you think!
http://www.sicfit.com/blog/20207-ReebokCrossFit-How-Will-The-Brands-Blend
http://www.sicfit.com/blog/20207-ReebokCrossFit-How-Will-The-Brands-Blend
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