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Dave Castro visited CrossFit Elysium today and did the WOD during the 11 AM class with Coach Lygia! Please be sure to continue to sign in to classes using Mindbody. You can sign up a week in advance for the classes you want to join so if you know your schedule for the week, feel free to sign up in advance! If you have any questions about how to sign up, please ask one of the coaches. Thanks! Warm-Up: Coaches Choice Strength: A) Hang Clean Pull x 3 + Hang Clean (15 minutes to find a near max weight) * 15 burpee penalty for a missed lift above 75% B) Push Jerk 3 Rep Max (15 minutes to find max) Metcon: 400 Meter Run 30 Sit Ups 30 Jumping Squats 30 Pull Ups 400 Meter Run 15 Deadlifts (95/65) 15 Push Press (95/65) 15 Bar Over Burpees 400 Meter Run 10 Hang Power Cleans (95/65) 10 Front Squats (95/65) 10 Front Rack Lunges (95/65)
11-13-15 WOD Please remember to keep using the MindBody Rsvp system! Warm Up: Coaches Choice Strength: Hang power snatch x 2 + Hang snatch Build up to near max and get 3 heavy sets Metcon: 3 Minute AMRAP of: 3 Power Snatch (95/65) 20 Double Unders – Rest 3 Minutes 4 Minute AMRAP of: 4 Power Snatch (95/65) 20 Double Unders – Rest 4 Minutes 5 Minute AMRAP of: 5 Power Snatch (95/65) 20 Double Unders
Make sure to head in this weekend for a special buddy workout to say farewell to our big bundle of joy Bradley H! The workout will be happening during the 10:30am class. Also, this Saturday from Noon to 1:30 PM Coach P will be teaching and breaking down the snatch at this weekends barbell seminar! Tuesday, November 2nd Strength: Front Squat 6×4 @ 70% MetCon: For Time: 800 Meter Run then, 3 Rounds of: 15 Wall Balls (20/14) 15 Box Jumps (24″) then, 400 Meter Run
If you haven’t already, make sure to head over to the blog page to read about the upcoming events coming to Elysium! 10-28-15 WOD Warm Up: Coaches Choice Strength: A) Overhead Squats – Spend 15 minutes to build up to a challenging triple B) High Hang Snatch – Spend 15 minutes to build up to a challenging single MetCon: 7 Minute AMRAP: 7 Wall Ball (20/14) 7 Deadlift (155/105)
Make sure to mark your calendars for this saturday! The annual Elysium halloween shindig will be happening, starting at 8pm and running till midnight! There will be drinks, snacks, games and plenty of good times! 10-21-15 Warm Up: Coaches Choice Strength: Gymnastic Strength a) GHR 4×6 b) Nose to wall handstand hold 4×1 minute c) Floor levers 4×8 Met-Con: For time 5 rounds 15- deadlift 12- hang power clean 9 front squat 6 push jerk (95/65)
10/5/15 WOD- Be sure and read about Molly and Marc, the first Athletes of the Month for October! Warmup: CF x 1, hip mobility strength: squat 4 x 4 @ 80 metcon: AMRAP 15 min- 10 deadlift (165/115lb) 20 push ups 30 barbell jump overs Post loads and rounds to comments.
9-17-15 WOD Warm up: Coaches choice + Burgener for clean Strength: Clean + 2 front squat + jerk Met-Con: Tabata intervals (20 sec on, 10 sec off, 8 rounds total) of- Thrusters (95/65) Push Ups Jumping Air Squats Push Press (95/65) – Rest 1 minute in between exercises, 19 minutes total
9/10/15 WOD- Be sure and read about the Sept Events and Announcements, we have a ton of stuff coming up this month! Warmup: CF x 1, hip mobility strength: back squat 6 x 2 @ 80 metcon: AMRAP 18 min- 200m run 10 burpee box jumps 15 kettlebell swings Post loads and rounds to comments.
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|Owner||Leon Chang and Paul Estrada|
|Address||4575 30th Street|
San Diego, CA 92116
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CrossFit Counter Culture - Group Class Warm-up 400m run 2 rounds 5 Pull ups 10 Hollow Rocks 5 Push ups 10 Air Squats 45 sec Couch Stretch 45 sec Pigeon Stretch 2 min Shoulder mobility Metcon (AMRAP - Reps) "Prego WOD" Rx 20/14 Wall Balls 4 rounds 1 min Pull ups 1 min Air Squats 1 min Up Downs 1 min Toes to Bar 1 min/200m run 1 min rest Count total reps for all movements combined http://crossfitcounterculture.com/2015/11/27/11282015/
Three different workouts on tap tomorrow! Which means you can do a super-long extended session to use up all those classes you have left before December (; http://foundationcrossfit.com/2015/11/saturday-1128/
You all ROCKED the 12 Days of Thankfulness today!! Wow! Way to show up and get it done right! Tomorrow we will be here bright and early at 8:30am for another fantastic WOD, so let's see you there! Also, don't forget that our boot camp starts Monday!! Don't wait until after the holidays to reboot....change starts NOW!
The 10am CrossFit Amethyst crew right back at it after a day off for Thanksgiving. #CrossFitAmethyst #bestcommunity #wod #blackfriday #teamwod #partnerwod #backsquat #StantonStrengthMethod #onlygettingstarted #onlygettingstronger #bestgym #oakharbor #whidbeyisland #fitfam #functional #fitness #becomeanathlete #amethystathlete #lovefitness #lovelife
Grab a partner!!! Get a team name!!! Write it on the board!!! On December 1st we will start a challenge called "All I want for Christmas" Everyday for 24 days there will be a challenge on the tree on the board! Prizes will be given out throughout the month!!! So let's see what team will complete all tasks and who who will win certain tasks! Rules are attached to this:
Cindy with a twist to get those #thanksgiving carbs to work! Part A) 12 min EMOM 100 m sprint *score is slowest time Part B) 15 min AMRAP 2 Squat Snatch 3 Rounds "Cindy" 5 pull-ups 10 push-ups 15 air squats 1 Squat Snatch 1 min Rest #vaultcrossfit #banditnation #blackfriday #wod #crossfit #carbs #feast #gains #benchmark #crossfitcindy #pullups #workhardtrainharder #workyourweakness
Black Friday Gobble Fest! http://crossfitpuyallup.net/black-friday-gobble-fest/
Lift. Flex. Improve. Learn. Have fun. Get amazing photos. Don't miss your chance to sign up for this awesome day of fun at Mahoney Crossfit on Saturday, December 5th!! For the brand new beginner, to the experienced athlete, come learn how strongman is helping people learn better weightlifting technique, and helping them develop more strength. For men and women. We'll be practicing: atlas stones, axle barbell, the log, circus dumbell, keg press/farmers carry. We've hired a professional photographer who will be there taking photos while you train. The photos will be free online after the event. Trust us. To see photos where you are doing this kind of training is just awesome.
Hey Gorillas! Happy Thanksgiving! It was great to see everyone workout together and hear what we are most thankful for! On top of everyone's list of things to be thankful for (besides the bacon, pie and wine comments) FAMILY was the most notable! There are many types of families: immediate, extended, work...etc. Today though, I want to personally Thank my CrossFit Family! As we approach the end of the month and the season of Giving, I want to thank everyone who makes CrossFit Amped a home to me and many others. We are blessed to have each other and I look forward to seeing each and everyone of you on a daily basis! You are the lifeblood that keeps CrossFit Amped pumping! Thank you to our owner Robert Sax for all your hard work and keeping this family intact!
The Iron Bar Gym wishes you a Happy Thanksgiving! Here are our Holiday hours for the weekend: Thursday 11/26: One class only at 9:30am Friday 11/27: 9:15am class, 3:30-7pm Open Workout Saturday 11/28: One class only at 10am (Lakewood Memorial Workout) Sunday 11/29: Closed
This year (and every year), I'm thankful for being a part of the coolest damn group of people in the world. Thanks for all you do to make CrossFit Sandpoint what it is. (Even if you just "like" a post on here from time to time). I'll see you tomorrow at 10am to help you atone for your decisions today. Have a great Thanksgiving!
11/27/15 8:30 Class Only Hero WOD #15 Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. [ 34 more words. ] http://crossfitevviva.com/2015/11/26/112715/