February 15th, 2010
CrossFit Training -February 15, 2010

The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf

 Call to Physical Training!

ATT Altitude is the gym for everyone. Brazilian Jiu-Jitsu, Muay Thai Kickboxing, Mixed Martial Arts, Boxing, and CrossFit Elite Strength Training.

Athletic training isn’t exclusive. Rather we have created a community of athletes and athletically minded people who realize that this is the cutting edge of training. We train together and learn together. Come to the gym and join a class. Your first session is on us. Invest in yourself. We’ll program you for success.

Introduction to CrossFit

The intro to CrossFit program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits with personal experience.
Change and variability is the credo of the responsible coach. We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629

Week of February 15, 2010
Here’s what’s going on this week.

Monday February 15
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press

Advanced
21-15-9
Push-up
Sit-up
Jumping squats
KB swing
Ring dips

Tom 10:01 + 100 push-ups

Dan 11:14 + 100 push-ups

John F. 15:47 (18 RD and no push-ups)

Wednesday February 17
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups

Liz 11:01

Advanced
4 rounds for time
40 Squats
30 Push-ups
20 Renegade rows
10 Dead-lifts
1 10-second hand stand

**Combat Hapkido demo tonight -7:00 -8:30. Come early!

Tom 20:05 + challenge

Dan 25:44

JT 37:53

Saturday February 20
Bodyweight shoulders and legs and necks

#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows

Advanced
Game Saturday -52 Cards
Box Jumps
Pull-ups
KB Snatch -each arm
Push-ups
Ball Slams
Jumping Air Squats

Team A Mark R and John F. 18:04
Team B Dan and Jo  26:35
Randy 15:00