deck squats

When Tina started in July she couldn't complete one deck squat. Today her workout was:

3 rounds

row 250
10 deck squats with a 12k kettlebell
10 push ups

group class

Thanks to everyone that came out for our new class on Saturday. You all did a great job!

3 rounds

wall ball
ring rows
kettbell swings
slam ball

perform each exercise for 30 seconds then rest for 30 seconds
after one full circuit is completed rest for one minute

New Saturday Class

Just a reminder that our new Saturday morning class starts tomorrow. Start your weekend off right, join us at 10:00 am for a great workout! Hope to see you there!

fractured Fran

For today's workout we did fractured Fran.

21-15-9

95 lb thrusters
pull-ups
rest 2 minutes between each set

This was Anton's first workout with us and he did a geat job!

New Group Classes

Just a heads up to everyone about some new group classes that we are adding to the schedule. We will be adding a new class Wednesday night at 7:00 pm and Saturday morning at 10:00 am. New classes start Wednesday October 10th and Saturday October 13th. Hope to see you there!

Fran

Yesterday XX had his first exposure to Fran. The workout is as follows:

21-15-9

95 lb Thrusters
pull-ups

XX finished in 8:20
Great job for his first time!

agility ladder workout

Today we did a workout and incorported the agility ladder in our workout. It is a great and fun way to work on speed, agility and coordination.

5 thrusters with 15lb dumbells
run through the ladder
10 heavy d-ball slams w a 16lb medicine ball
run back through the ladder
repeat for 5 rounds

CrossFit Facility

I just got back from a trip to San Diego where I visited some good friends at Brand X Martial Arts. They are one of the original CrossFit facilities and are the founders of CrossFit Kids. Check them out at:

brandxmartialarts.com
crossfitkids.com

This pic is of Cyndi Rodi (CrossFit Level I trainer and CrossFit Kids trainer), Mikki Martin (Owner of Brand X and founder of CrossFit Kids) and I.

KETTLEBELLS

So . . . what are kettlebells? Many wonder what the kettelbell is and what use it has. A kettlebell is a cast iron weight and is used in workouts to increase strenght, endurance and agility. There are hundreds of ways to incorporate the kettlebell into workouts, always challenging your muscular and cardiovascular systems. We use kettlebells frequently so come in and try them out!

Out of town

Just a reminder that Nathan will be out of town this week, so there will be no Tuesday and Thursday evening class. See you next week! Thanks