Easy Strength Day Six

TUESDAY 120101

PUSH 2x5 Press
PULL 3x:20 Batwings
HINGE 2x5 Deadlift
SQUAT 2x5 Front Squat
CARRY 3x20m Farmers carry

C.H.
100-lb
20-lb
195-lb
125-lb
90-lb

Easy Strength Day Four

SUNDAY 121230

PUSH 2x5 Press
PULL 3x:20 Batwings
HINGE 2x5 Deadlift
SQUAT 2x5 Front squat
WEIGHTED CARRIES 3x40m Waiter walks

WOD
10-9-8-7-6-5-4-3-2-1 rep rounds:
Double unders
Kb swings

Easy Strength Day 1

> WEDNESDAY 121226
>
> Mobility work
>
> ESWU
> 5x5 goblet squats
> 5x15 kb swings
> 2x1 Turkish get up
>
> DAY ONE
> 2x5 press
> 3x:20 Batwings
> 2x5 Deadlift
> 2x5 front squat
> 3x40m farmers carry
>
> ~45-min
>
> C.H.
> 16kg
> 65-lb
> 8-lb
> 135-lb
> 75-lb
> 24-kg + 32-kg
>
>
> Sent from my iPhone

Easy Strength Day One

WEDNESDAY 121226

Intervention #1

SATURDAY 121222

5 rep rounds for time:
10-10-10-10-10 Kb swings (35-lbs)
05-04-03-02-01 goblet squats
inchworm
05-04-03-02-01 push ups
inchworm

C.H. 5:55
C.W. 5:30


Sent from my iPhone

Thanksgiving Jerks

SUNDAY WOD

SUNDAY 121111

CFY Mega Warm up

SKILLS

Kettlebell swings
Pull ups
Dips

WOD

Tabata Row (6x)

C.H. - 100/97/100/97/94/97m

SATURDAY WOD

SATURDAY 121110

STRENGTH

StrongLifts 5x5
Back squat
Bench press
Barbell rows

METCON

For time:
100 Double unders

C.H. - 2:20

100 Push-ups

SATURDAY 121027

Clean garage gym for time.

100 push-ups with CrazyMonkey.

C.H.

StrongLifts 5x5

FRIDAY 121026

Back Squat 5x5
Bench Press 5x5
Barbell Row 5x5

We are focusing on getting stronger...!!!

New Schedule - More Classes

We are going to start getting after it around here. New Years-like resolutions are cropping up all over the place.

To celebrate we are going to offer four class times per week to get ahead of the holiday weight gain season.

0600-0700 MON-WED-FRI
0800-0900 SAT

First five members will get drastically reduced rates. After that it will start to get more expensive...

Who will be the Fab Five...???

C.H.

What is CrossFit?: Functional Movement

Check out this video on YouTube:

http://www.youtube.com/watch?v=gR3uNSGjRlk&feature=youtube_gdata_player

What is CrossFit?: Constantly Varied

Check out this video on YouTube:

http://www.youtube.com/watch?v=pB7ApljcZl0&feature=youtube_gdata_player

Back to School: Kid-Friendly Meal Ideas

http://www.catesnutrition.com/back-to-school-meal-ideas/

5 Back to School Nutrition Tips

http://www.catesnutrition.com/5-back-to-school-nutrition-tips/

Not equal...

Not equal...

New diggs...

Just about to wrap up our order for new graphics and new tshirts from asRxd...

Should be a sweet facelift!!!

C.H.

Vacation Time...!!!

We are on vacation so no workout this weekend or next. We will be back up and running on SAT 14 JUL.

Saturday Class!!!

0700

C.H.