Archives for CrossFit Pride

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Reverse Tabata: Hollow Holds

AMRAP in 20 minutes of:

200m Run

1 Rope Climb

10 DB Snatch 50/35 alternating

50 Sit Ups

Mobility: Foam Roll Lats, Mash pecs 

 

WORKOUT OF THE DAY

Cycle Box 6pm

Farmer Carry- 4 x 100m (2 KBs, choose a weight that is challenging)

Farmer Carry = Increased Shoulder Health, Increased Work Capacity, Increased Grip Strength, Increased Core Stability

4 Rounds For Time of:

6 Back Squats (3/4 BW) no racks

12 Box Jumps 24/20

24/20 Calorie Row or Bike

Mobility: Couch Stretch 1min each, Center Splits 1min

 

 

Great work CFP with the Deadlifts!

WORKOUT OF THE DAY

Open Gym 9:30am

Yoga 5:30pm

E1:30MOM x 6 :

1 Hang Power Snatch + 1 Power Snatch + 1 Full Snatch (building)

AMRAP in 4 minutes:

7 Hang Power Snatch 115/75

7 Toes to Bar

21 Double Unders

Rest 2 minutes, Repeat

Mobility: YTWs x 20 total

 

 

HAPPY BIRTHDAY TAYLOR!

Pardon our dust during construction. The bathrooms are getting a face lift and the project is a little more than we anticipated.

Thank you for your patience

WORKOUT OF THE DAY

Cycle Box 6pm

Deadlift- Build to a new 1 Rep Max

3 Rounds For Time of:

400m Run

3 Wall Climbs

8 Front Rack Lunges 135/95

Mobility: Cat & Cow x 10 then Slow Scorpion Kicks with 10 sec hold each side x 10 total

 

 

 

Friday Night Mash Squad

WORKOUT OF THE DAY

Hero 8:30am

Yoga 9am

“Nutts”

For time:
10 Handstand push-ups
15 Deadlift 250/170
25 Box jumps 30/24
50 Pull-ups
100 Wallball shots 20/14
200 Double-unders
Run 400 meters with a 45lb plate/25

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

All Hoodie orders need to be paid today! Thanks

WORKOUT OF THE DAY

7:30am Lifting

8:30am Open Gym

8:30am Cycle Box

9:30am CrossFit 

9:30am Yoga

AMRAP in 16 Minutes of :

3 Bear Complex 125/85

15 Double-Unders (Scale-45 singles)

200m Run

*Bear Complex should be done as 3 unbroken sets if bar is put down before 3 sets are completed, 10 burpee penalty immediately 

Bear Complex= Power Clean to Front Squat to Push Press to Back Squat to Back Rack Push Press

WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

“Open Mash Up”

11.5

5 Rounds:

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14

Rest 2 minutes,

12.1

4 minutes of:

Burpees (2 hand touch 6′ aboove reach)

Rest 2 minutes,

13.5

AMRAP in 4 minutes complete:

15 Thrusters 100/65

15 Chest to bar Pull Ups

Rest 2 minutes,

14.1

5 Rounds of:

30 Double Unders

15 Power Snatch 75/55

Rest 2 minutes,

15.4 

AMRAP in 4 minutes, in reps of 3 (3/3,6/6/,9/9,12/12..)

Handstand Push Ups

Cleans (power ok) 185/125

 

Battle at the Barracks Saturday, Jan. 27th 3 person teams (any gender combo)

Sign up now https://www.battleatthebarracks.com/

CrossFit Pride is excited to announce that Jeff has joined our Coaching Team.  Jeff is focusing on Olympic Lifting and is happy to share the knowledge from the various different classes and the work/training he has put in. We are offering these classes as part of your membership on Thursdays @ 5:30pm & Saturday 7:30am

WORKOUT OF THE DAY

Open Gym 9:30am

5:30pm class tonight -Lifting

Back Squat- 10 reps @55%, 8 @ 65%, 6 @ 75%, 4 sets of 4 @ 85%

4 Rounds For Time:

45 Double Unders

20/15 Calorie Row

15 OH Squats 95/65

Mobility: Barbell Roll Out Quads + Foam Roll Lats

IMPORTANT: Get your Hoodie order in by TODAY (size, color) All hoodies must be paid for by Friday Jan. 5

WORKOUT OF THE DAY

Cycle Box 6pm

3 scores/times:

400m Run

rest 2 minute

200m Run 

rest 1 minute

100m Run

AMRAP in 12 minutes of:

3 DB Hang Power Clean 35’s/20’s

3 DB Front Squats

3 DB Push Press

9 Burpees

Core: DB Turkish Sit Up 5 sets of 10 each arm

 

 

*Regular scheduled classes as of today*

WORKOUT OF THE DAY

Open Gym 9:30am

Yoga 5:30pm

Deadlift- 

 

10 reps @ 55%, 8 @ 65%, 6 @ 75%, 4 @ 80%, 4 @ 85%, 2 @ 90%, 2 sets of 1 @ 95%

Accessory-

Tempo Goblet Squat 3 secs down, 2 hold in bottom of squat, 3 secs up

5 sets of 5 reps

For Time:

9-15-21

CTB Pull Ups 

Box Jumps 30/24

Mobility: Cat & Cow x 10 then Pigeon 1 min each side

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