Welcome

1st:  Congrats to Tricia for completing here CF level 1 instructor cert this weekend in Flagstaff.

I’d like to welcome our new CrossFit Essential class to the Clubhouse and also welcome those who graduated to our CrossFit class as well.  Now the work starts to get hard.

CrossFit (barbell Skills week) on all skills follow the MCI basics (mechanics, consistency, intensity) not looking to overload weight.
3 rounds of
1- Power Clean
3-Front Squat
5 – Push Press

CrossFit WOD

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

CrossFit Essentials
Lecture
body weight skills and kettlebell swing

November 2nd, 2009 in Uncategorized

4 Comments

BEvansNovember 2nd, 2009 at 10:03 am

Results
Dawn- SCL’d 30min
Phil- SCL’d time cap
Ben – RX’d 24:17
Sean- RX-d 36:41
Noah- 47;11 Rx’d
Anne 45min (DNF had to go to work)rx’d
Neil rx’d 59:02
Sharon – SCL 37;17
Deb – SCL 37:22
Dal SCL 29:12
Brian Scl (pullups only) 61:30

BarrassoNovember 2nd, 2009 at 11:12 am

Oh, this looks real fun after Halloween weekend! Can’t wait!

pericson54November 2nd, 2009 at 4:41 pm

Thanks for the shout out Ben! I couldn’t have done it without you!

MsEvondaNovember 2nd, 2009 at 8:53 pm

scaled big time. worked out at home, squats-pushups-situps (nowhere to do pull-ups). only 2 rounds: 25-25-25 and 50-50-50. Time (for what it’s worth) – 10:54.

Today’s skills: watched skills videos & did barbell skills at home, as prescribed — 3rnds(1x3x5).