Archives for CrossFit Pride

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Skill: Wtd. Hanging Knee Raises 6 sets of 5

For Time:

27-21-15-9

KB Swings 53/35

Calorie Row

Thruster 95/65

Suggested Mobility: Samson Lunge Hold 1 min each, Russian Baby Maker 30secs, Seated Center Splits

Go Patriots! 

WORKOUT OF THE DAY

No 9:30am

Cycle Box 6pm

Snatch-

2@ 70%, 2@ 75%

2@ 80%, 2@ 85%

90% 2 x 1

AMRAP in 17 minutes of:

40 Burpees

30 Power Snatch 75/55

30 Burpees

30 Power Snatch 95/65

20 Burpees

30 Power Snatch 135/95

10 Burpees

As many reps as possible: Power Snatch 155/105

Suggested Mobility: Foam Roll Lats, Scorpion Kick x 10, Downward Dog

LET’S VOTE AGAIN CFP!

Because we can lets all vote again

James, Mike and Jen R. all have businesses that have made it to the second round of Santee’s Favorites! Our job is to VOTE. Click the link (It is so easy to do!) Vote for our friends. https://santeechamber.com/vote

Mike-  Construction/Contracting Vote for Raceway Electric

Jen R- Entertainment/Media Vote for Off Broadway Live

James- Insurance services Vote for State Farm James Cassady

3,2,1, GO VOTE!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

“Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 DB Deadlift 75/50
8 Push-press 135/95

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

WORKOUT OF THE DAY

7:30-8:30am Open Gym

8:30am Cycle Box

9:30am CrossFit 

9:30am Yoga

5 Rounds For Time of:

25 Calorie Bike or Row 

20 Wtd Box Step Ups 50/35s

15 Wall Ball 20/14

10 Box Jumps 24/20

5 Each Arm DB Snatch 50/35

 

 

 

CFP, Let’s help out our members! 

James, Mike and Jen R. all have businesses that have made it to the second round of Santee’s Favorites! Our job is to VOTE. Click the link (It is so easy to do!) Vote for our friends. https://santeechamber.com/vote

Mike-  Construction/Contracting Vote for Raceway Electric

Jen R- Entertainment/Media Vote for Off Broadway Live

James- Insurance services Vote for State Farm James Cassady

3,2,1, GO VOTE!

WORKOUT OF THE DAY

No 9:30am

Mash 5pm

Yoga 6pm

With a Partner- AMRAP in 30 minutes of:

200m Run

3 Bear Complex 135/95

*Each partner completes a full round while other rests, switching off each round.

*Bear Complex= Power Clean+Front SQ+ Push Press+Back SQ+Push Press

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Snatch- 

2 @ 70%, 2 @ 75%

2 @ 80%, 2 @ 85%

90% 3 sets of 1

AMRAP in 15 minutes of:

100m SA Farmer Carry 70/53

10 Power Snatch 95/65

10 Bar Facing Burpees

Suggested Mobility: Wall Stretch, Wtd. Ear to Shoulder Stretch, Hamstring Stretch w/rope

 

 

WORKOUT OF THE DAY

No 9:30am

Cycle Box 6pm

AMRAP in 5 minutes of:

Max Reps Wall Ball 20/14

Rest 3 mins

AMRAP in 5 minutes of:

Max Calorie Bike

Rest 3 mins

AMRAP in 5 minutes of:

Max Reps KB Swings 53/35

Rest 3 mins

AMRAP in 5 minutes of:

Max Reps Air Squats

Suggested Mobility: Quad Roll Out, Pigeon Stretch 1 min each, Couch Stretch 1 min each

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Clean-  5 x 1 @ 90%

AMRAP in 11 minutes of:

5 Clean & Jerks 155/105

200m Run

Suggested Mobility- Cat & Cow x 10, Seated Center Splits, IT Band Stretch

HAPPY BIRTHDAY

(yesterday,oops)

LISA!

WORKOUT OF THE DAY

No 9:30am

Cycle 6pm

All other classes as scheduled

Handstand Walk Skill Work-10 minutes 

5 Rounds For Time Of;

7 Deadlift 225/155

7 Strict Pull Up

7 SA KB Push Press 53/35 R/L

7 KB Tater 53/35

*Movement here https://www.youtube.com/watch?v=82gxfvmXZ-4

Suggested Mobility:Banded Shoulder Distractions, Foam Roll Lats, Downward Dog

 

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

 

“Cameron”

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps(24/20)
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fers”(20/14)
50 Sit-ups
 5 Rope Climbs

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

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