Archives for CrossFit Pride

Aubrey and Rhona are newer members of CFP and they too participated in the Rock and Roll Marathon running 13.1 miles. Great Job!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

McCluskey

3 rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Check out this Rock and Roll 1/2 Marathon Runner!

Mandy AND her crew. She not only is badass cause she ran a 1/2 marathon but she is SUPER badass because she ran 13.1 miles pushing a TRIPLE STROLLER!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

For Time:
800m Run

21 Back Squats 135/95

21 Pull Ups

400m Run

15 Back Squats 

15 Pull Ups

200m Run 

9 Back Squats

9 Pull Ups

 

 

Coach Kevin was another Rock and Roll Marathon Runner! Coach ran the FULL marathon, 26 miles! If you are a Facebooker check out the video from after he ran the race. We are proud of you Coach Kevin!

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

3 Rounds For Time of:

100m Farmer Carry 53/35s

75 Double Unders 

20/15 Calorie Row

20 Thrusters 95/65

15 Bar Facing Burpees

10 Handstand Push Ups

5Bar/3Ring Muscle Ups

Scale Double Unders to 200 singles

Scale Muscle Ups to 10 Pull Ups (no pull ups on back rig, bar MU only)

Time Cap of 30 minutes

MOBILITY: Spend 10 minutes all over

Over the next couple of days we will be posting pictures of our members that participated in the 2018 Rock and Roll Marathon! 

Katie and Cory have been on fire since competing in the last nutrition challenge. The Rock and Roll 1/2 was just another accomplishment in the books for them! Great Job!

WORKOUT OF THE DAY 

Open Gym 9:30am-11:30am

Lifting 5:30pm

Bench Press- at a challenging wt 

4 sets of 5 Tempo BP (3 sec lower) 

*Plank Hold 30 secs immediately following each set of BP

4 Rounds For Time of:

400m Run

12 Toes to Bar

                          12 DB Snatch 50/35 alternating arms

Suggested Mobility: Lat Stretch, Thread the Needle, Trap/Neck pull down w/kb 

 

Because we missed announcing it yesterday…

HAPPY BIRTHDAY JAMES CASSADY!

WORKOUT OF THE DAY

Cycle Box 6pm

Cleans- Warm up to 75%

EMOM x10:

1 Power Clean + 1 Clean

Increasing WT if form is held in both movements

AMRAP in 10 minutes of:

 1 Clean (power ok) 185/125

10 Box Jump Overs 24/20

15 Wall Ball 20/14

Suggested Mobility: Total 6 minutes, Couch Stretch, Downward Dog, Center Splits

 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

3 Rounds Each For Time:

400m Run 

25 Double Unders

200m Run 

25 Double Unders

100m Run

25 Double Unders

Rest 2 minutes

Then, 

50 Burpees For Time (7 minute time cap)

Suggested Mobility: Calf Roll Out, Rope Hamstring stretch

CONGRATULATIONS Coach Kyle and Mikayla Bruton! Enjoy your Honeymoon!

WORKOUT OF THE DAY

Cycle Box 6pm

Front Squat- Pause Squats (2 second hold in bottom of squat)

4 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

75 secs of rest between sets

Max Reps in 8 minutes of:

Bear Complex 155/105

Power Clean + Front Squat+ Push Press+ Back Squat + Push Press =1 rep

If the rep (complex) is broken = No Rep

Suggested Mobility: Barbell Quad roll out 4 minutes total, IT Band Stretch

 

THOMAS WOODS

NO HERO WOD TODAY

YOGA ONLY 9:30am

From CrossFit Main Site

Lest We Forget

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

Full article here https://journal.crossfit.com/article/fallen-but-never-forgotten-2

 

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

CrossFit 9:30am

No Cycle 

Yoga 9:30am

5 Rounds For Time of:

20 KB Swings

Run 100m 

15 Wall Ball

Run 100m

10 Pull Ups

 

I now pronounce you Husband and Wife…

Today is the big day!

Coach Kyle and Mikayla’s Wedding Day

Reminder: NO 5:30am Class Today

NO MASH 
NO YOGA

The Gambler

Choose your movements as a class (with your Coach’s approval)

30 minutes as a group, Roll one die for the movement, one die for the reps

Friday Mobility Day- 10 minutes

 

↑ Top of Page