cleaning up

Monday we did a strength circuit of heavy med ball cleans paired with ring rows and spidermans.  Great job to Tiff and Katie for cleaning the 80 lb ball!

workout was:

run a lap

then

30-20-10

med ball cleans

kettlebell swings

push-ups

finish with a lap

Fight Gone Bad and the Aftermath

Here is a video of Fight Gone Bad from Saturdays workout.  Great job to everyone that participated.  Congrats to John F and Katie with the highest scores of the day!

Workout was:

Fight Gone Bad

1 minute at each station with a running clock

3 rounds

wall ball

sumo deadlift high pull

box jump

push press

row for calories

rest 1 minute between rounds

The ladies prepping for a little after party dancing.  Hope you all behaved yourselves!

After a workout like Fight Gone Bad there's nothing better than a party!  You all deserved to let your hair down and enjoy a night out!  Thanks to everyone that came to our second bi-annual client appreciation party.  It's nice to see everyone all cleaned up and in their grown up clothes!    

Celebrating victory

Friday workout was a 45/15 and we started with few sets of pull-ups and ring push-ups. Celebrating Oregon States victory over USC the trifecta all wore their Beaver t-shirts and were kind enough to bring one for Nathan too!

Stay tuned for Fight Gone Bad and the client appreciation party highlights!

Workout was:

45 seconds of work/ 15 seconds of rest

renegade row

jump rope

shuttle run

heavy med ball carry

battling rope

30,24,20,16,12,8,4,2

Thursday we did deadlifts for strength and then did a dumbbell slamball workout.  Hope to see you all for Fight Gone Bad tomorrow and remember,........ it's just a workout.

P.S. Client Appreciation party tomorrow night!

Workout was:

30,24,20,16,12,8,4,2

ball slam

dumbbell snatch

2 kettlebells are better than one

Today in group we warmed up with rowing and turkish get-ups and then did 3 sets of two different exercises.  

Warm-up

3 turkish get-ups

row 250 meters

WOD

complete 3-5 rounds of each set

Set A

10 - Mr Spectacular

15 - double kettlebell swings

rest 1 minute

Set B

10 - power wheel rollout

broad jump 

rest 1 minute

Set C

10 - double kettlebell thrusters

10 - ring rows

rest 1 minute

People get ready

Reminder: Fight Gone Bad is this Saturday!  This is a CrossFit classic and our very own John Frieh has a great post about how to prepare and best tackle this milestone of a workout.  Check out his tips and advice here: Fight Gone Good.  

Tuesday workout was a chipper or a partner workout.  A chipper is a long list of exercises that you go through but only one time.  The partner workout was the same just double the amount of reps.

Workout was:

row 1000 meters

4x - double kettlebell rack walk

50 - jumping pull ups

50 - sit ups

50 - 2 hand kettlebell swings

1 minute l-sit hold

run a lap

 

Pull some weight

Monday in class we warmed up with some Curtis P's and jumprope.  Everyone got a chance to try the tire in class today!  We were suprised at how much you all seemed to enjoy dragging a dirty old tire up and down the driveway!  

Strength:

2 warm up sets 

then

5 rounds

3 deadlifts

8 cross chop to halo

Workout was:

Group A

3-5 dead hang pull-ups or negative pull-ups

5-7 ring dips

10-15 pushups

Group B

8 goblet squats

8 squat jumps

1 tire drag or sprint

Recreate Fitness 2nd bi-annnual client appreciation party

Here is a little video that I put together of a few workouts.  Enjoy!

Just in case you haven't heard, we are doing it again. Nathan and I love an excuse to throw a good party, so this Saturday we will be hosting our 2nd client appreciation party. Hope you all can make it! 

What: Party

Date: Saturday, September 27

When: 5:00 pm - ???

Where: Our house

If you need any information, directions or just want to chat, email me at Tina@recreatefitness.com for more details.

it's a drag

Erin got her first pull-up 2 weeks ago, check out this video and see the progress she has made!  Great job! 

Saturday we had a huge turnout for workout.  We did a modified fight gone bad format in preparation for next Saturday's benchmark.  

After class a few people felt adventurous enough to put on the tire and take it for a drag!

Warm-up

ladder drills

Skill

pull-ups

heavy 2 hand kettlebell swings

Workout was:

4 rounds

1 minute at each station with a running clock

row for calories

dumbbell thrusters

box jump

ring row

kettlebell sumo deadlift high pull

rest 3 minutes between rounds