Express lunchtime class

Starting Monday August 6th, we will be offering a 45 minute lunchtime class from 12:00 pm - 12:45 pm. Classes will be held every Monday, Wednesday and Friday and will be $15.00 for a drop in or you can purchase a package of 10 classes for $100.00. This class is a great way to get introduced to the Crossfit fundamentals.

Out of town

Just a reminder to everyone that we will be out of town from Wednesday August 1st - Sunday August 5th. We're off to Monkeybar Gym for their natural training course. Can't wait to share everything we see at the certification.

Group Workout

Sue doing wall ball

Devon got five pull-ups in a row for the first time! Way to go Devon!

Inverted rows

Beck's burpees which is a combination of a burpee and a long jump

Partner Workout

With three people, complete the following:

Squats 75
Wall Balls 75
Pull Ups 75
Run 200 m
Knees to Elbows 50
Inverted Rows 50
Becks Burpees 50 m

One person can go at a time and as soon as they tire out of the exercise another team member jumps in. This takes some planning before the workout starts so choose wisely!

Devon working hard

Here's Devon's workout for the day

3 rounds

500 meter row

20 ball slams

20 push ups

Tina Project

The Tina project is going great. Tina is doing an outstanding job with her progress. She has already lost 6 lbs. and her strength is dramatically increasing. Her push ups are looking good and she will have pull ups in no time! Great work Tina!!

Muscle Ups

Here is something that you wouldn't see in a commercial gym. Nichole is working on her muscle ups which is a combination of a ring pull up that transitions into a dip.

Crossfit in the news

Here's one woman's review of her initiation into the world of crossfit training. Take a look.

http://laist.com/2007/07/17/petranek_fitness.php

Jumping Pull Ups

Heres Tina working on her jumping pull ups
Her workout of the day was:

21-15-9 reps of:

Jumping pull-ups
kettlebell deadlifts

Work On Your Weaknesses

Have an exercise that you just aren't very good at? We all do, but the only way to become better at them is to keep working on them. So, here was my workout focused on my weaknesses:

3 Rounds
500 m row
10 Double Unders
50 Jump Ropes

The Tina Project

I put Tina through a few exercises as a gauge to measure her progress. Here are her results:

Max Sit Ups (1 minute) 28
Max Push Ups (1 minute) 16 - These were modified bench push ups
Max Squats (1 minute) 40
400 m run: 2:42
Vertical Jump: 3' 5"
Broad Jump: 5' 3"
Static Hang: 25 seconds

Helen:

3 Rounds
400 m run
21 KB Swings (12 KG to eye level)
12 Pull Ups (Jumping Pull Ups)

15:49

Check back for her progress!


Here's Tina working on her kettlebell swings