4/21/14

Starting tonight we will hold open gym at 7pm instead of regular class!

The new CFRS tshirts are in and they’re going fast. They are $20.

And finally, we are wrapping up our first Olympic lifting classes with Tiana of Cherokee Barbell. The next session begin next week. The sign up sheet will be posted at the white board.

WOD
50 double unders
25 pull ups
50 sit ups
40 double unders
20 pull ups
40 sit ups
30 double unders
15 pull ups
30 sit ups
20 double unders
10 pull ups
20 sit ups
10 double unders
5 pull ups
10 sit ups
STRENGTH:
Deadlift 5-5-3-3-1-1-1

4/19/14

Partner WOD:
25 min AMRAP
100 double unders
80 toes to bar
70 kbell swings 32/24kg
60 thrusters 95/65
50 box jumps 30/24″
40 med ball sit ups
30 50 meter sprints
20 wall walks

Britt, Erin , Adam, And Suicides

4/18/14

Weekend schedule:

Saturday – No beginner class/Regular classes 9am and 10am/Open gym 11am-12pm

Sunday-Closed

STRENGTH:
12 min EMOM
1 squat snatch
2 hang squat snatch
* Use 70-75% 1rm
WOD:
8 min AMRAP
3,3,6,6,9,9..
deadlift 185/120
lateral hr burpees

4/17/14

Warm up:

“Flight Simulator”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*Each set must be UNBROKEN

or

10 min max double unders

WOD:
5 rounds
20 kettlebell swings 24/16kg
1 suicide ladder
*post average time for all rounds

4/16/14

Be on the look out for for new CRFS tees. Also, don’t forget yoga is tonight at 7:15pm.

WOD:

“ANGIE”
100 pull ups
100 push ups
100 sit ups
100 air squats

Cindy, Ashley, and Gabby

4/15/14

WOD:
1000 meter row
then,
21-15-9
wall balls 20/14#
burpees
STRENGTH:
back squat 10-10-10-10
*Use 65% back squat 1rm

Early risers killing some Jackie!

4/14/14

Please register at http://www.eventbrite.com/e/lifting-for-lily-tickets-10744694671

PARTNER WOD
3 rounds
30 power cleans 185/120
30 hspu
1 hill run

*Partners may splits reps as needed. Runs will be done together.

4/12/14

WOD:

10 calorie row
10 burpees facing rower

Partner one completes 3 rounds of the row/burpee couplet as fast as
possible. Then partner two completes 3RFT while partner one rests.
Once partner two has completed their three rounds the team has finished
their first set. Repeat this sequence two more times for a total of
three sets.

4/11/14

 WOD:

Perform this complex for a total of 5 sets. Increase weight each set. The barbell may not be rested on the ground at any time during the set. If barbell is rested the set must be redone.
1 Set = 7 X 1 deadlift, 1 squat clean, 1 front squat, 1 shoulder to overhead
*Post max weight

Hanna

4/10/14

WOD:
5 rounds
300 meter run
300 meter row
*score is the average of all rounds

STRENGTH:

deadlift 5-5-5-5-5

4/9/14

Tonight is bring a friend night at RockFit Yoga! Any member attending class tonight may bring a friend or family member to try the class. Drop in fees will be waived.

WOD:
4 x 3 minute amraps
10 thrusters 95/65
10 toes to bar
then,
10 sdlhp 95/65
10 burpees over bar

* we will do both sets twice and record each (alternating)

Saturday fireman carries are always fun!

 

 

 

4/7/14

Happy 26th Birthday Jacque!

It’s spelled  a little different but you get the idea!

WOD

“Jackie”
1000 meter row,
then,
50 thrusters 45/30
30 pull ups

STRENGTH:
front/back squat
3 X 3/6 @ 70% of FS

For anyone available, Leigh is hosting another Red Cross Blood Drive today from 9am – 2pm.

Devereux Foundation

390 E. Boot Rd

West Chester, PA 19380

You can schedule an appointment at http://www.redcrossblood.org/make-donation  .  You may contact Mike with any questions.

 

4/7/14

STRENGTH:
Squat snatch
*Take 20 min to find 1 rm
WOD
10-8-6-4-2
squat snatch 135/95
* 50 double unders after each set

 

4/5/14

There is NO 8am class today. Anyone interested in taking a trial class you are welcome to join in at 9am.

Partner WOD
22 minute AMRAP
6 rope climbs
20 hspu
150 meter partner carry

* this workout has a lot going on and will be scaled accordingly