20120415

FAMILY SPORTS DAY

Enjoy your favorite sport!

Go for a hike, run, walk, or a day out on the kayak!!


Open gym times will be posted as comments or on Facebook.


Post comments on your sport of choice!

20120614

Get your Grass Fed Beef at Christmas Tree Hill Farm 

in Feltwell.  Delicious and half the fat of normal grain fed beef.

Shoulder Press

3x3x3

Skill: 

Pull-ups...if you can't kip, work on it...if you can, work on strict.

For those of you who can do weighted...find you 1RM in weighted pullups.

We are trying to get a large volume of pull-ups completed.

We will meet up at 0545 and 1700.

Post weight to comments.

20120613

Via Crossfit

Football

100m Farmers Carry 45/25
400m Run
100m Farmers Carry
400m Run
100m Farmers Carry
400m Run
Every 2 min complete 5 Burpees


We will meet up at 0545 and 1700.


Post time to comments.

20120612

Skill/Strength

Single Leg Deadlift

3x3x3

Use DB, KB, Wallball if you need to work on balance and form.

followed by 

12 min AMRAP

7 KBs

7 Push Press 95/65

7 Toes 2 Bar (T2B)

See ya at 0545 and 1700

We will be looking for your assistance in moving our gym on Thursday, 14 June 2012. Good thing is we will be doing it during your workout times. We will move as much as we can during the AM and PM session. It will be a great day for Farmer's Carry!!

Post your comments

20120611

Who wants to suffer some this summer!!

We better get to planning our 3 Peaks Challenge then!!

Front Squats
3x3x3

"Mini Michael"

3 Rounds:
400m Run
25 Back Extensions
25 GHD Situps

Meet up at 0545 and 1700.

Post weight and time to comments.

20120610

No Workout Today...Gone Fishing

20120609

Rest Day

20120608

Skill:

Snatch Work

Then...

Helen

Three Rounds

400m Run

21 kettlebell swings 1.5 pood 

12 pullups

We will meet up at 0545 and 1700.

Post time to comments.

20120607

Deadlifts
5x5x5

Skill work:
Pistols

We will meet up at 0545 and 1700 in our normal place.

Post weight to comments.

20120606

Not all important days are remembered with a Holiday.

We will be meeting at the Hardstand Gym.

5 Rounds:

1 Bearcrawl (down basketball court and back)

15 Box Jumps

20 Situps

1 Shuttle Run

Meet at the Hardstand at 0545 and 1700.

Post time to comments.

20120605

WarmUp / Skill
Dynamic WarmUp
20x Bear Complex - Use empty bar, pipe, wallball...etc; Focus on form

WOD 
 Back Squat
5x5x5
Start with one set with empty bar and at least 2 sets of 10 before work sets

and then
5 rds for time
10 Wall-ball 20/14 to 10ft/9ft - every no rep adds up 2x tire flips after WOD
10 Toes 2 Bar (T2B)
10 Burpees

See ya at 0545 and 1700

Post weights and time to comments.

20120604

Push Press

3x3x3

15 AMRAP:

10 Pullups

15 Pushups

20 Situps

400m Run

We will meet up at 0545 and 1700.

Post weight and rounds to comments.

20120603

Have a nice Sunday.  

REST DAY!!

20120602

Rest Day

Have a good weekend.!!