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Remember to see our July workout Blog

 

Sat, 30 June 2007 

"If you never did, you should. These things are fun and fun is good!"

-         Dr. Seuss

 

1. Primer:

Bear crawl x 25 yards

Walking Lunge x 25 yards

Skip for distance x 50 yards

*5 rounds for time*

 

2. Make it count:

For Time...

Run 2 Laps (600 meters)

Broad Jump x 50 yards (count total jumps and use THAT number in exercises below)

3 x Situps

2 x Jumping lunge

1 x Pushup

.5 x Squat thrust with a jump

Run 2 Laps (600 meters)

(Reset)

Broad Jump x 35 yards (count total jumps and use THAT number in exercises below)

3 x Situps

2 x Jumping lunge

1 x Pushup

.5 x Squat thrust with a jump

Run 2 Laps (600 meters)

3. HOOVERBALL!

 

Name	Time
Jack	17:46
Andrea	20:08
Mike	21:47
Eugene	22:31
Blake	23:16

 

Fri, 29 June 2007 

"Six to 8 very hard 20 second intervals with 10 second rest periods may be one of the best possible training protocols...."
 - Izumi Tabata, Ph.D

Many athletes and coaches believe that gains in aerobic endurance are proportional to the volume of training…a belief proven faulty.

 

CrossFit training emphasizes intensity over volume.

 

Is this easy physically and psychologically?

 

No.

 

That’s why Crossfitters come into the program with a burning desire to excel…

 

Set your own personal standard of excellence...

 

We’ll hold you to it and get you where you've always wanted to be...

 

 

Record Board:

Ray hit 5 straight muscle-ups!

Elise hit a 22 on Tabata situps! 

We hit some Tabata's today:

Russian leg raise - Bottom Squat - Push Press - Box Jump - KB Swing -  Situps - Burpees

 

Thu, 28 June 2007 

In a cloud of chalk and a mist of pain the CrossFit Challenge Team burned through "Murph" this morning.

Inspiring work...dozen's of take away moments and memories for me from a coaching perspective.

 

Only a few:

 

3 Wife-Husband teams hit the workout together; "Hey Honey, whatta say we wake up at zero-dark-thirty run a mile do several hundred chins-pushups-squats and finish with a mile run...all before work?"

 

Ray running 3 extra times with teammates...

 

Mike and Ray with the added 20lb vest...

 

"But I only did 60 pullups"; this coming from someone who couldn't do one 6-weeks ago.

 

"This was the hardest thing I've ever done in my life"; then a smile...

 

So many more...

 

Thank you EVERYONE for your effort and continued inspiration...

 

 

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.”

- George Orwell

 

Taliban forces had attacked Luttrell's four-man team on a remote ridge shortly after 1 p.m. on June 28. By day's end, 19 Americans had died.

 Read more

 

 

 

"Murph":

The workout is named in memory of Navy Lieutenant Michael Murphy, 29, of
Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This
workout was one of Mike's favorites and he'd named it 'Body Armor'. From
here on it will be referred to as "Murph" in honor of the focused warrior
and great American who wanted nothing more in life than to serve this great
country and the beautiful people who make it what it is.

The workout is as tough as the warrior so it's been scaled down into
multiple categories so mere mortals can also participate.


"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish
with a mile run. If you've got a twenty-pound vest or body armor, wear it.


"Murphy"
For Time
1 mile Run
75 Pull ups
150 Push ups
225 Squats
1 Mile Run


"Half Murph"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run


"Murph Lite"
1/2 mile Run
30 Pull-ups (Jumping or beginner pull ups)
60 Push-ups (Wall or box push ups okay)
90 Squats
1/2 mile Run

 

Name	WO	Time
Natalie	Murph lite green	32:30
Laura	1/2 Murph pink	?
Robin	1/2 Murph green	39:05
Gar	1/2 Murph green	37:05
Steven	Murphy-ish no band!	60:30
Melanie	Murphy green	61:00
Elizabeth	Murphy no band!	54:50
Blake	Murphy no band!	79:50
Jud	Murph green	60:00
Sarah	Murph green	60:00
Leslie	Murph green	49:51
Elise	Murph blue	69:08
Andrea	Murph-ish (60-200-300 no band!)	58:00
Pat	Ringing Murph	?
Danny	Murph	75:00
Vinnie	Murph	63:43
Jon	Murph	63:00
Eugene	Murph	61:00
Jack	Murph	52:50
Chriss	Murph	48:45
Willie	Murph	45:38
Ray	Murph plus 20lb	67:03
Mike	Murph plus 20lb	66:14

 

 

Wed, 27 June 2007

Team training elevates individuals to new heights...

CrossFitters always rise to the occasion...

While group training is powerful; a team atmosphere is magical...

The CrossFit Challenge team is on the move; we're all heading to the next level...

 -jh

 

“Today was good. Today was fun. Tomorrow is another one." 

 - Dr Seuss

 

 

 1. Cals, Solid to the core

 

2. Team Training:

Score category points for your team:

 

5 Spuds

6 Burpees

7 Knees-2-elbow

8 Jumping lunge

9 Dumbbell thruster

10 Deck Squat

11 Kettlebell Highpull

12 Barbell push press

 

0600:

Men win the first round, women win the second round; overall was a dead tie 4-4

 

0645:

Old timers win; 2-0

Age and wisdom defeat youth and exuberance

  

0730:

Team J-R-R go 2-0...a tight race to the finish!

 

Tue, 26 June 2007

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that doesn’t support health is not CrossFit.

CrossFit Journal; What is Fitness? 

 

 

Laura has a STRONG Pushup and tested the rings today...

(below) Pat was a blur today with 10 solid rounds

(below) Willie jumps the DB to his shoulders

(below) Chriss turns those rings out and calms the tremors

(below) Sarah pulls big

(below) Ray is in alignment

 0600: Metabolic Conditioning

1. Solid to the Core: Planks and Pushups x 4 minutes

2. Form Work: Dumbbell power clean to press

3. Partner competition: Dumbbell push press :30 each x 4 rounds

4. 20 minute Dash

4 Chins

8 Ring Pushups

12 Jumping Lunge

16 Kettlebell swings

20 Situps

*As many rounds as you can in 20 minutes*

Name	Dash rounds
Pat	10
Rick	8
Laura	6.5
Charles	5.6
Keturah	3

 

 0645: Barbells

1. Partner competition: Dumbbell Hang clean to press :40 each x 4 rounds

2a. Deadlift: 3 Heavy singles

2b. Ring Pushup: 3 Max efforts

3. Couplets!

Pick one:

Fran (FR) 21-15-9: Barbell Thruster - Chins

Metallic Mouthwash (MM) 21-15-9: Heavy KB Swing - Push Press

Spare Strength (SS) 21-15-9: Heavy Deadlift - Strict Press

 

Name	Deadlift	Couplet
Sarah	135	3:33 MM: 36/20
Mike	355	4:15 SS:225/40
Jud	355	3:00 MM: 55/40
Chriss	345	5:30 FR: 75
Willie	315	4:57 FR: 65
Dave	315	9:10 FR: 65
Ray	235	5:05 FR: 65
Vinnie	?	4:02 MM: 55/35

  

Mon, 25 June 2007

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

 

Meanwhile...

 

For many of our people fitness training has become their sport--a sport where the aims are simply to become as fit as possible.

- Coach Glassman, CrossFit HQ

 

Today we had the best day of kipping in CrossFit Challenge History…

Today everyone got it and most stepped it to the next level.

It was good to see your hard work Pay-off, Congrat's!

 

New Personal records:

Karen: 3 Full Chins!

Sarah 10 w/pink band

Melanie 8 w/pink band

Cori 8 w/pink band

Noelle stepped it up one

Jud stepped it up one

Gar developed a kip!

Natalie developed a kip!

 

Chins with a 20lb weight vest:

Chriss x 15

Ray x 15

Vinnie x 14

Steve x 10

Dave x 6

 

By our next test we will have 3-5 new women on full chins; 12-15 men on 20+

 

Video of 1-leg box jumps and a few kips from todays WOD:

 

 

 1. 1600 meter Run: Time Trial

 

2. As many rounds as you can in 25 minutes:

Pick one level:

A.

3 Chins

6 Pushups

9 Box Jumps

12 Situps

15 Kettlebell swings

 

B.

4 Chins

8 Pushups

12 Box Jumps

16 Situps

20 Kettlebell swings

 

Name	1600m (Big loop x 2)
Chriss	7:06
Jack	7:18
Danny	7:27
Paul	7:44
Willie	7:44
Cori	7:47
Karen	8:14
Matt	8:19
Steve	8:19
Ray	8:37
Dave	8:41
Blake	8:51
Vinnie	8:57
Judson	9:30
Melanie	10:35
Sarah	10:35
Gar	10:49
Natalie	6:51 (800m)

  

 

Sat, 23 June 2007

The Battle of Belleau Wood (1-26 June 1918)

 

In 1918, the Germans received a thorough indoctrination to the fighting ability of the US Marines. Battling through the supposedly impenetrable Belleau Wood and capturing terrain that was reported to be unobtainable, the persistent and courageous attacks by the Marines soon had the Germans calling them “teufelhunden”, the fierce fighting dogs of legendary origin, otherwise known as "Devil Dogs".

 

This battle is celebrated by Marines, not simply because we stopped the last major German offensive in WWI, but because of the virtues displayed during those battles. To name a few, they include: Tenacity; Bravery; Determination; Dedication; Unselfishness; and Camaraderie.

 

What does this have to do with fitness and our group CrossFit workouts? 

 

What if fitness is not satisfying aesthetics, but awakening the Devil Dog within?

 

 

 

Our Saturday Pain in the Park Workout is Flat out Fun. 

We had 4 guests drop-in; strong work by all...

 

 

1. Partner shuttle run:

 

            Sprint 20 yards out, perform 6 jumping lunges, sprint back

                        Your partner goes     

            Sprint 40 yards out, perform 6 squat jumps, sprint back

                        Your partner goes

            Sprint 60 yards out, perform 6 squats, sprint back

                        Your partner goes

 

                        *3 rounds for time*

 

2. Beach ready…

           

60 Situps

10 Pushups

Sprint 400 yards

50 Situps

20 Pushups

Sprint 400 yards

40 Situps

30 Pushups

Sprint 400 yards

30 Situps

40 Pushups

Sprint 400 yards

 

3. Sprint the Hill…

 

            Partner up: You go then partner goes x 15 EACH

 

 

4. 3 Rounds of Chins: review proper kip form

 

Name	400y circuit
Jim	10:27
Mike	11:37
Willie	12:09
Lourdes	12:52
Eugene	13:19
Jack	13:30
Elizabeth	15:38
Ray	?
Jason	?
Andrea	?

 

Fri, 22 June 2007

Virginia Turns 400...

 

 

 "Jamestown 400"

20, 15, 10, and 5 rep rounds of:

Chins

Barbell Thruster

Weighted Lunge

Single Dumbbell push press

Ring Burpees

Crossover pushup

Kettlebell Highpull catch and squat

Dips

 

 

Name	Time
Chriss	37:13
Andrea	37:30
Mike	38:05
Willie	38:12
Rick	40:52
Elizabeth	43:56
Jack	44:43
Leslie	45:02
Eugene	45:52
Matt	46:20
Jud	47:13
Sarah	47:34
Steve	48:29
Vinnie	49:03
Joel	37:30 (20-15-10)
Danny	43:39 (20-15-10)
Karen	42:40 (20-15-5)
James	39:00 (20-15)
Noelle	36:13 (15-10-5)
Robin	42:35 (15-10-5)
Gar	44:40 (20-5-5)
JB	44:43 (15-10-5)
Natalie	37:00 (10-10-5)

 

Thu, 21 June 2007

“Every winner has scars.”

 - Herbert N. Casson

0600: Met-con

1. Ladders with a partner:

Ring row, Knee-2-elbow, pushup, squat jump, ring row

2. Release the Hounds

 In this workout you have FIVE stations - You move through each station after 60 seconds. This is a non-stop circuit . Today is 3 rounds. The stations are: 

Kettlebell Swings (45 or 26 lb)

Barbell Push Press (65, or 35lb)

Box Jump

Kettlebell High Pull (55 or 36 lb)

Dumbbell thruster (25 or 15lb)

 

*rest 120 seconds and repeat for 3 rounds*

 

Name	Score
Rick	241
Laura	234
Rob	232
Steve	223
Blake	174
Teaka	108 (80%)

 

0645: Barbells

 

1. Barbbell Snatch: 3 top sets x 3-5 reps

 

2. Snatch grip Push Press behind the neck: 3-4 moderate load sets

 

3. CrossFit Strength Couplet:

21 - 15 -9

 

Barbell deadlift and Strict Dumbbell Press

 

 

Name	Time: load
Jud	4:51 225/40
Willie	4:04 185/35
Chriss	3:53 185/30
Sarah	5:16 95/15
Robin	5:48 75/15

 

 

 

Wed, 20 June 2007

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

 - Coach Glassman, CrossFit HQ

 

(Above) Leslie, get underneath the bar with your upper back/shoulder

See below...

1. 800 meter time trial (aka big loop)

2. Your Filthy Friend...

Partner up and gut through as many exercises as you can in 35 minutes; this is a Team effort.  The freedom is there to pick and choose.

Burpees x 80

Slamball x 80

Barbell thrusters x 80

Pullups x 100

Ring Pushups x 100

Jumping Lunges x 100

Hindu Pushups x 100

Kettlebell swings x 120

Dumbbell push press x 120

Tuck Jump x 150

Situp x 160

Squat x 200

 

Time Trial: 

Name	Big loop time
Miles	3:08
Dan	3:13
Danny	3:15
Rob	3:29
Lauris	3:33
Leslie	3:34
Rick	3:35
Willie	3:39
Matt	3:42
Ray	3:51
Vin	3:55
Blake	3:57
Elizabeth	4:09
Jud	4:13
James	4:13
Elise	4:24
Andrea	4:39
Gar	4:52
Sarah	4:58
Robin	5:07

Alexandria's Fittest: CrossFit Challenge 

 

Tues, 19 June 2007

"We fail at the margins of our experience."

 - Coach Glassman

 

Jud hits a 145lb x 3rep strict press today!

0600

1. Form Work: Dumbbell Deadlift, Dumbbell Hang power clean, Dumbbell Thruster

2. Bear Complex:

5 Dumbbell Deadlift - 5 Dumbbell Hang power clean - 5 Dumbbell Thruster

*As many rounds as you can in 10 minutes*

3. Tabata time

Tabata Pushup - Tabata Situp - Tabata Squat

4. Max effort Chinups

name	bear	push	sit	squat	chin
Pat	12r 20lb	9	11	8	15
Ryan	10r 35lb	11	16	17	-
Laura	10r 15lb	7	10	14	-
Steven	9r 15lb	5	10	11	10
Blake	8.3 25lb	-	8	12	5
Elizabeth	8 15lb	8	12	14	-
Eliot	8	8	10	9	11
Noelle	7.66 15lb	5	7	10	-
Charles	?

 0645

1. Deadlift

Long warmup of 15 - 12 - 9 - 6, then 3 top sets of 3 reps

2. Strict press

5 sets x 3-5 reps

3. Bear complex x 5 minutes

 

Mon, 18 June 2007

"You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face."
 - Gatorade Slogan

 

 

1. Tabata Pushup

2. Alexandria Gone Bad; then worse...

A. Workout one:

In this workout you have THREE stations - You move through each station after 60 seconds. This is a non-stop circuit . Today is 3 rounds. The stations are:

 

Chinups

Kettlebell Swings (45 or 26 lb)

Barbell Push Press (65, or 35lb)

 

*rest 60 seconds and repeat for 3 rounds*

 

REST 3 MIN

 

 

B. Workout two:

In this workout you have THREE stations - You move through each station after 60 seconds. This is a non-stop circuit . Today is 3 rounds. The stations are:

 

Dumbbell Thrusters (25 or 15lb)

Box Jump ( 20")

Kettlebell High Pull (56, or 36 lb)

 

*rest 60 seconds and repeat for 3 rounds*

 

 As a Motivator we added a multiplier to the Chins depending if you did them assisted or unassisted.

Medium Band x .4

Light band x .7

Very Light band x 1

Full Chins x 2

Name	T-Push	Circuit
Andrea	12	398
Ray	10 ?	374
Miles	9	347
William	12	347
Eugene	14	326
Elise	5	299
Danny	6	295
Melanie	6	291.8
Sarah	7	289.9
Vinnie	4	281
Jud	7	276.6
Karen	6	271.3
Steve	12	267
Leslie	6	263
Robin	5	251.1
Rob	5	247
Joel	5	239
JB	6	232
Blake	3	225
James	?	208
Gar	5	198.7

 

 

Sat, 16 June 2007

Edward Hall has described culture as “a selective screen through which you see the world.” I would argue that CrossFit is a culture. Not a closed culture, since we welcome “newbies” with open arms. Not to be read “cult.” We’re not about religion or philosophy. But for those of us who try it and stick with it, CrossFit becomes part of who we are.

 

CrossFit isn’t an exercise system, it is a way of life that sports its own language, “I have a ‘private’ with Coach today,” its own standards of greatness, “I got a new P.R. on my back squat,” and its own value system, “I haven’t eaten sugar in three months.” This means there is an entire aspect of my life that is comprehensible only to my fellow CrossFitters.

 

I could call my mom and tell her about my rope climb, and she would be genuinely happy for me. However, it wouldn’t be the same as the reaction I got from (coach) Mikki, who, upon hearing about my rope climb, immediately hugged and congratulated me.  She definitely gets it.

 

- Cyndi Rodi, CrossFit Kids Magazine

 

 

 

Riverfront Gambling:

6 exercises, roll a dice to see which one you will perform, upon completion mark a point for your team...go again.  We played two 15 minute games.

First Game:

1: Chins x 15

2: Roving pushups x 20

3: Bench Jumps x 30

4: Hill sprints x 6

5: Squats x 60

6: Jumping Lunge x 40

*Team 'Eugene' Wins!*

 

Second Game:

1: Knees to elbow x 10

2: Dips x 15

3: Situps x 40

4: Sprint 300 yard x 1

5. Bear crawl x 50 yards

6. Walking lunge x 40

*Team 'Willie Wins!*

 

 

Fri, 15 June 2007

"If you don't make mistakes, you're not working on hard enough problems.  And that's a big mistake."

 - Frank Wilczek, Nobel Prize winner in physics

1. Dumbbell Hang Squat Clean: Work heavy - 40 second work: 40 sec rest x 3 rounds

2. Frontal assault

1/2 Max Situps

9 Kettlebell swings

9 Kettlebell High Pulls

9 Dumbbell thrusters

9 Dumbbell front squats

1/2 Max Situps

9 Ring Pushups

9 Ring (bench) Dips

9 Hindu Pushups

1/2 Max Chins

*2-4 rounds for time*

 

Thu, 14 June 2007

"Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort."

 - Coach Glassman

 

0600:

 1. Bodyweight Basics:

4 Chin - 6 Push - 8 Sit -10 Squat x 6 minutes

2. Sovereign State:

8 Dumbbell Thrusters - 10 Box Jumps - 12 Kettlebell Swings

*As many rounds as you can in 15 minutes*

Name	BB	SS
Miles	6	7
Pat	5.5	6.5
Laura	5	5
Steve	5	5
Blake	4	5

 

0645

1. Single 40lb Dumbbell Work:

Snatch (L) x 5, Push press (L) x 5

Snatch (R) x 5, Push press (R) x 5

*5 rounds for time*

Mike: 3:55 - Willie: 4:35

2. Barbell Coaching: HPSN, Behind the Neck Push Press, Sott's press, OHS, Deadlift

3. Core Alliance:

21 - 15 - 9: Deadlift - Ring Dips or pushups

Mike 4:19 (225 deadlift/ring pushups)

Willie 4:29 (175lb deadlift/ring dips)

 

Wed, 13 June 2007

"The first principle is that you must not fool yourself, and you are the easiest to fool."

 - Richard P. Feynam

 

 

Today was a test day

We re-tested our max chins and more

To say I'm excited about the progress would be an understatement

I'm jumping out of my skin wanting to RAVE about each and every one of you!

 

CONGRAT'S!

 

I hope you are as inspired as I am!

 

1. Max repetition Test:

As many continuous reps as you can in 60 seconds.  Once your feet hit the ground on chinups or knees touch the ground on pushups the count is over...

Chinups - Pushups - Situps - Squats

2.  Churn and Burn...

10 Knees-2-elbow

15 Burpees

20 Box jump

25 Kettlebell Swing

30 Jumping Lunge

*2 or 3 rounds for time*

Name	churn	Chin	Push	Sit	Sq
Ryan	15:00	24	51	57	54
Mike	15:53	21	40	45	44
Ray	17:19	27	41	37	50
Willie	17:26	21	58	58	56
Elise	17:30	6 blue	16	74	49
Andrea	18:06	8!	45	69	64
Lauris	18:22	18!	28	47	54
Danny	18:56	17	37	58	52
Leslie	19:52	7 pink	30	37	53
Cori	20:07	7 blue	23	56	49
Karen	21:24	11 blue	20	33	48
Jack	22:17	22	41	56	54
Melanie	22:19	5 blue	12	38	45
Elizabeth	22:41	7!	16	46	57
Keturah	22:57	7 pink	6	25	30
Matt	23:11	11	34	37	45
Dave	24:19	17	42	33	54
Vin	25:09	19	25	36	55
James	23:40 (2.8)	5	21	38	40
Robin	23:17 (2.75)	7 blue	18	34	40
Blake	18:17 (2)	7	30	25	19
Gar	18:30 (2)	12 heavy	25	20	45
Natalie	18:56 (2)	5 heavy	2	27	12
Noelle	20:10 (2)	10 (blue)	20	26	30
JB	20:12 (2)	6	34	37	30
Joel	?	7	33	32	57
Steve	?	10	45	39	45
Sean	?	2	22	35	37

 

Tue, 12 June 2007

"Work capacity is to fitness what location is to real estate."

 -Coach Glassman

 

 

1. Fundamental Bodyweight Circuit

4 Chins - 6 Pushups - 8 Situps - 10 Squats

*As many rounds as you can in 15 minutes*

2. Metallic Mouthwash

21 - 15 - 9

Kettlebell Swings - Dumbbell Push press

Name	Bodyweight	MM
Ryan	11.5 (6-9-12-15)	? 4:48 72/35
Keturah	6	? 5:08 26/15
Steven	11.5 (modified pull)
Laura	10 (modified pull)
Blake	7 (modified pull)	? 4:48 36/20
Miles	12.5 (In 12 min!)	2:48 45/30

 

Mon, 11 June 2007

As a reminder, our New Class Schedule Starts tommorow

 

We now have 2 brand new Classes on Tuesday and Thursday

0600 and 0645

 

Monday, Wednesday, and Friday Classes are Closed

New Times:

0600

0645

0730

 

 

Sarah is an original CrossFit team member

She has been dedicated since day one and is always a top performer

She is determined, makes adjustments on form, and continues to evolve

Thanks for the continued inspiration Sarah!

1. Static Holds: 20 second Hold: 10 Seconds of Rest

Russian Leg raise x 4 rounds

Bottom position squat x 4 rounds

 *repeat for 2 sets*

2. Couplet Merry-Go-Round

5 minutes at each station, as many reps as you can BUT reps from each exercise have to match

- Chinups - Ring Pushups

- Kettlebell Highpull - Barbell Press

- Kettlebell Swing - Slamball

- Dumbbell Hang Squat clean - Dumbbell Thruster

- Dumbbell Snatch - Dumbbell Push Press

Name	reps
Andrea	384
Lauris	384
Leslie	370
Ryan	358
Sarah	338
Mike	328
Elise	298
Danny	288
James	270
Willie	268
Vinnie	266
Dave	250
Steve	216
Karen	205
Gar	202
Robin	196
Noelle	192
Sean	190

 

Sat, 09 June 2007

Our Saturday Pain in the Park Workout:

Sweat Off the Weekday Stress and...

Kick Start a Healthy Weekend

 

First Workout is FREE 

Drop-In is $20

 

 

 

 

1. Dynamic warmup

 

2. Loopity Loop

Run 3 Laps (1200 meters)

9 Full squat jump to chin-up

9 Bronco burpees

9 Frog leap burpees

 

Run 2 Laps (800 meters)

12 Full squat jump to chin-up

12 Bronco burpees

12 Frog leap burpees