CrossFit Gloucester

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Wednesday 141126

Posted by Em on November 25, 2014 at 5:30 PM Comments comments (0)

AMRAP 15:

  • 4 Kbs 2/1.5
  • 4 Sand Bag Get Ups 40/30
  • 4 Sand Bag Thrusters
  • Go up by 2 reps ea round

Tuesday 141125

Posted by Em on November 24, 2014 at 5:30 PM Comments comments (0)

Back Squat

  • 1 RM

 then: Green Sally Up 135/95

Who's Interested? In a MALE ONLY HEAVY LIFTING NIGHT?


Monday 141124

Posted by Em on November 23, 2014 at 5:25 PM Comments comments (0)

3 Rounds for Total Reps: 1 Minute Stations

  • Bench 95/65
  • Sandbag Squat Cleans 40/30
  • Plate Get Ups 45/35
  • Overhead Walking Lunges 45/35
  • Ghds
Who is interested?  In an ALL Girl Hip Hop Dance Night? 

Sunday 141123

Posted by Em on November 22, 2014 at 5:10 PM Comments comments (0)

For Reps: with a running clock

  • 1 Min Air Squats
  • 2 Min Double Unders
  • 3 Min Ring Dips
  • 4 Min Jumping Lunges
  • 5 Min K2E
Hey GUYS!  Gotta do THIS....



...IN ORDER TO ACHEIVE THIS! Lift HEAVY, Be awesome, do yoga - Sunday 8:30 AM



Saturday 141122

Posted by Em on November 21, 2014 at 5:05 PM Comments comments (0)

Partner WOD " Filthy 50" FT:

  • 50 Box jumps 24/20
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35
  • 50 Walking Lunges
  • 50 K2E
  • 50 Push press 45/35
  • 50 Hip Ext
  • 50 WB's 20/14
  • 50 Burpees
  • 50 Double unders

  • Between each exercise, both partners Run 200M

 

Yoga

Posted by Em on November 21, 2014 at 2:40 PM Comments comments (0)

Yoga is cancelled this Sunday

Holiday Hours

Posted by Em on November 21, 2014 at 2:05 PM Comments comments (0)

Athletes:

There will be a few changes in class times this week with everyone traveling for Thanksgiving:

All classes are the same unless noted otherwise:

Monday - No 6:30 am class but there will be a 5:30 am.

Thursday and Friday - 9:00 am class only

Enjoy your family time!


Reminder: Thanksgiving Food Drive (inc. Most Needed Items List)

Posted by ashleigh.mccabe on November 21, 2014 at 9:45 AM Comments comments (0)

CF Family:

Don't forget our canned food drive this weekend when you are out and about shopping for your Thanksgiving holiday. We'll be collecting items until Tuesday. This time of year is about being thankful, and recognizing that some people are not as blessed as we are... if you're able, please drop some canned food items in the boxes at the gym. I hope everyone has a very happy Thanksgiving!

A

VA Penninsula Food Bank's most needed items:

* hearty meaty soups, beef stew

* canned ham, tuna, & chicken

* canned vegetables and fruits

* pasta meals (whole grain)

* whole grain cereals, oatmeal, & breakfast bars

* peanut butter, jelly, & fruit cups

Friday 141121

Posted by Em on November 20, 2014 at 5:10 PM Comments comments (0)

Amrap 5:

  • 10 Jumping Squats 
  • Sprint 100 M

5 Min to find 1 RM: barbell complex - bar doesn't touch ground until 5 movements are complete

  • Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Jerk - athlete chooses weight

Amrap 5:

  • 3 atlas stones - heavy
  • 1 rope climb
1 Week Until Turkey Day!  We will hold 1 class on Thanksgiving at 9 AM. All other classes are cancelled.

Thursday 141120

Posted by Em on November 19, 2014 at 5:25 PM Comments comments (0)

5 RFT:

  • 15 Deadlifts 155/105
  • 100M OH Walk w/ bar


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