or International Incident?? Adam forwarded pics from Budapest which appear to be a Nawata (20 sec. Back Squats with the statue of St. Stephen, 10 sec. swim the Danube…is that him in the red???) St. Stephen (King of Hungary) gave this advice to his son Emeric:“…By fulfilling your duty in this way you will reach… Continue reading »
Jan
30
Combined Effort
30-45-1(Beginner, Intermediate, Advanced)Bag Punch, Hang Run, Curl/Press, Thrust/Mtn Climber, Honeymooner, OH Lunge, Crossover Abs, Low Crawl/Bear Crawl, Good Mrng, B&T Box Jump, Star Jump/JJ CFers show it’s all about how hard you want to push yourself. Combined levels dig through a grueling old-school circuit…and finish up with Tabata Calisthenics. Outstanding!
Jan
29
Friday Frenzy
KB:Side 1KB Walking Side Swing, KB KneeLift, KB Swing Tap, Snatch Balance, LumberjacksSide 2Alt. Side Step, Ring KTE, 3 Hurdle Handwalk, KB PCSS, KB Windmill/Side PressEnd Practice:4rds: Swing, HP, Snatch Complex & Top of Turkish Get UpIn a pinch workout:50 Box Jumps, (3 rds: 100′ Lunge, 21 Swings, 21 Pushups), 50 Box Jumps
Jan
28
Thank heaven for 3, 5, 7
3 DB Swings5 Burpees7 Weighted Sit UPs 3 Tire Flips5 Wall Ball7 Med Ball Twists 3 Barbell Press5 KTE7 AC Press
Jan
28
Thursday Updates
1) Friday KB: Friday Frenzy2) Sat. Jan. 30: 8 AM Combined Class (NO 9AM Beginner’s Class)3) Sun. Feb 7: 9AM Super Bowl Special (regular class style)4) Sun. Feb 14: 9AM CF Valentine’s Special (mega workout style)5) Post other Updates to Comments
Jan
27
Wednesday Form: Hey, look…
Ever hear CK yell, “Look at the person next to you!” Excellent form is all around us at CF. Sure, every class you receive a constant bombardment of verbal cues about biomechanics. However, the more potent feedback available regarding proper form lies in the actions of other CF participants. “Learning would be exceedingly laborious, not… Continue reading »
Jan
26
Mwa-ha-ha
15 Squat Front RaiseOH Lunge15 Squat Front RaiseOH Lunge15 Squat Front Raise2 Med Ball Suicide10 Bbar Crunch5 Plank Swinging Gate10 Bbar Crunch5 Plank Swinging Gate10 Bbar Crunch30 KB Swings10 Decline PU10 Dips10 Decline PU10 Dips10 Decline PU100′ Roving PlankLittle Sheets…always look good on paper!! Really strong push, way to dig it out!
Jan
25
Tuesday Attitude: Slow and steady wins the race.
Sticking with the vintage wartime poster theme: “Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow - that is patience.” How are those New Year’s goals shaping up? With health/fitness goals, sometimes the plan may seem questionable, the process arduous, and the results frighteningly… Continue reading »
Jan
25
Monday Metabolism
4 corners (45 sec each, 2 rds):Med Ball Squat Jump/HeartsSandbag Step Up/Dive BomberRev Lunge/8 CtB&T Jump/DB Leg Raise(Run 200m after each corner)
Jan
25
Monday "Did you know…?" It was a different time.
Classic wartime posters. Update. Saturday, January 30, 8AM: Combined Class. No 9am Beginner’s Class.
SPECIAL EVENTS / PROMOS
2010 YEAR END PHOTOS
CROSSFIT
SUBSCRIBE
EMAIL SUBSCRIPTION
READER SUBSCRIPTION
READER SUBSCRIPTION
IM ABLE FOUNDATION
Enriching lives through raising awareness about physical fitness possibilities for disabled people.GotTheNerve? TRIATHLON
