July 26th, 2010
CrossFit Training for the week of July 26, 2010

“My left turn signal was out so I had to make all right turns to get to work.” -on CNN

We are constantly promoting programming at the gym. We invite you to try CrossFit, the elite of all strength training. After coaching people for a few years now the bigger picture is to make it easier for new trainees to learn the skills. Our program for this is at 5:00 Tuesday and Thursday each week.

Set your fears aside. Of course CrossFit is the sport of fitness and it is demanding physically. The beginner program is focused on basic movements, clean technique and getting you over the threshold to a higher level of physical activity. This is not punushment. It is learning, practice and a positive step towards a better fitness.
Free classes are part of the deal. You get one week of training on us when you sign up. That is a bargain!

Remember we are now training under the Champions MMA & Fitness banner. 18436 Longs Way, Parker, Colorado 80134. (303) 378-5014. See you at the gym.

CrossFit for this week

Week of July 26, 2010

Monday -Advanced 6:30 AM
5 rounds
20 Renegade rows
15 SDHP
10 Dips
5 Bus drivers

Erik 28:37 (adjusted the bar from 90# to 60# for the last 2 sets)

Dan 24:11

Tuesday -Beginners class 5:00 PM
For time
5 Low starts
10 Squats
5 Bus drivers
10 Jumps to bar
5 Push ups
10 Rope pulls
5 Ball slams
10 Wall ball
5 KB Swings
10 Jumping lunge
20 tire flips

Lauren 11:47

Charlie 12:04

Wednesday -Advanced 6:30 AM
For time:
400 meter run
Then 3 rounds of:
50 Wall ball
50 Box jumps
1 lap on the monkey bars with 5 horizontal pull-ups at each end.
Then:
400 meter run

Jaun 33:20

Dan 36:01

 Erik: 32:43

Thursday Meet-up 7:30 PM *This week only
3 rounds for time of:
5 Low starts
10 KB press
15 Wall ball

Matt 11:04

Sherrie 9:46

Gabrielle 11:22

Thursday -Beginners class 5:00 PM
3 rounds for time of:
10 jumping squats -with the bar
20 Ball slams
30 KB swings
Finish:
50 Sit-ups

Shino 9:07

Lauren 9:07

Friday-Advanced 6:30 AM
3 Rounds for time of:
40 Sit-ups
30 GHD Hamstrings
20 Inverted KB press each arm
10 Low starts
5 Jumps

Erik 29:42

Dan 29:06

Saturday-10:00 Advanced and Beginners

5 rounds of:
10 tire flips + 20 hammers
10 Front Squats
10 Pull-ups
10 Dips
10 KB snatch each arm

Spenzer 2 + tires + Front Squat 20:46