2009-12-01 WOD

November 30, 2009 at 7:00 pm · Filed under CrossFit, Workouts and tagged: Fran, Pullup, Thruster

“Fran”
Courtesy of CrossFit.com

21-15-9:
- Thrusters (95#/65#)
- Pullups

Comments (2)

2009-11-30 WOD

November 29, 2009 at 7:00 pm · Filed under CrossFit, Workouts and tagged: Burpee, Deadlift, Row

Workout
1. Row 500m
2. 21-15-9
- Deadlifts
- Burpees
3. Row 500m

Comments (5)

2009-11-30 UGS WOD

November 29, 2009 at 7:00 pm · Filed under Underground Strength, Workouts and tagged: Clean, Dip, Farmer's Walk, Pullup, Squat

Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)

Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat

4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups

5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes

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2009-11-29 Rest Day

November 28, 2009 at 9:00 pm · Filed under Community, Rest Day

Sunday is rest day at 41Fitness.  Our weekly announcements are posted on Sunday.  Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.

Weekly Announcements

 - Our regular class schedule resumes on Monday, November 30.

 - We are continuing to add to our eclectic music library at The Boneyard.  We want to know what pumps you up.  There is a sign-up sheet at the gym.  Please be sure to provide us with the artist name and song title.

 - Our second batch of tees are available for pick-up.  We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands.  If you are interested in any of these items, please let us know.

 - Saturday, December 5 is the 20th Annual Jingle Bell Run.  Join 41Fitness as we run/walk for Arthritis.  Visit Events for more info.  Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.

 - The Boneyard will be closed on the evening of Thursday, December 10.

A message to our members:  Rest today, for training starts again tomorrow.

Comments

2009-11-28 WOD

November 27, 2009 at 10:00 pm · Filed under @ Home, Workouts and tagged: Run

5K Run
“Turkey Trot”

Comments

2009-11-27 WOD

November 26, 2009 at 10:00 pm · Filed under @ Home, Workouts and tagged: Burpee, Squat, Squat Thrust

15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats

Comments