Valentine's day Delight

After our warm up we did a little work on our snatch trying to perfect the form and motion of the movement. Had 4 sets of 8 snatches at ur own pace.

10 min amrap

15 box jumps
10 knees to elbows
50 ft bear crawl

Friday 2/11/11

Got to have a rough workout on Friday night. Thats the only right way to end the week. We had a good warm-up then practiced some handstands and walking handstand again to help hone on those skills.

8 Rounds
5 ring dips
10 pull ups
3 rnds of Bear complex 95/48

Thursday 2/10/11

Had a few beginners in the class that night...broke them in right!! Hope to see them back.

4 Rounds

20 wall balls
15 plyo push ups
10 kb swings 1.5/1 pood
5 burpees

Monday Night

5 rounds:

10 power cleans
20 wall balls
10 burpees

Friday Night Workout

We started working out on our form with O.H. Squats. Then dug out heels into a nice Friday night workout.

12 min amrap

10 DL 185
20 O.H. Squats
30 double unders/75 singles

Thursday Evening

This workout was a fun one yet it just kinda snuck up on ya.

3 separate rounds of:

{4rounds}
{4ring dips 8 pullups}
then row 500 meters

Wednesday Night Class

Tonight we had 2 newcomers who loved the class as we fought the freezing cold and snow

10 Front squats 95/45 lbs
10 Wall Balls 20/10lbs

6 rounds

tuesday night

small class tonight, the winter weather is really keeping people indoors and i dont blame them.

after a good warm up we did 15 minutes of double under practice with the jump rope. went over the progressions to the handstand push up. then had 15 minutes to start with 1 handstand push up and 1 burpee box jump then add 1 rep each set(1-1, 2-2, 3-3...etc)to get as many reps as possible. killer on the shoulders, had some athlets surprised at how fast your form goes when you really start to add on the reps.

Friday Night Special with TylerT

Whew!! So we had a long one tonight. Wanted to make them work hard before the weekend!! They did and now they deserve a break after tonight.

10 rounds

5 power cleans (135/75)
10 toes to bar
15 box jumps

1/20/11 with TylerT

We had a sweet little workout tonight that really made them break a sweat!!

6 rounds for time:

8 handstand pushups
10 dead lifts 135#
12 lateral jumps (over the bar)
14 wall balls

Adrian's Wednesday morning W.O.D

We had a good wakeup call this morning for a couple members:

100ft Bear Crawl
20 Air Squats
20 Jumping Pull Ups

6 Rounds for time

tuesday night class with tim harris

killer class tonight. 3 lucky athletets showed up to complete tonights workout.
at your own pace:
50 GHD crunches
50 GHD hip extensions
jump rope double practice

As fast as possible:
C2 Row 1000 meters
every 15 pulls do 7 burpees

this is a killer cardio workout. especially after GHD's. lungs burn, heart races. love a daily workout high.

Tyler T

It was way too pretty outside today to stay inside, so we got to run for the first time today.

3 Rounds for time of:
run 400 meters
21 kettle bell swings 53#
12 pull ups

Crossfit Instructor Adrian Abraham coaching "Cindy" @ The Zoo!

Sneak Peak of Bootcamp by CROSSFIT certified instructor Adrian Abrahams ...

What is XFIT?

XFIT classes are taught by Crossfit Certified Instructors and use Crossfit methods to take your fitness to the next level. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.