Antioch Crossfit's youngest member Christian Lagang
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Getting Started
Come in and watch one of the training sessions. You can find the link to the current schedule listed above. Next, come in and try a free class any day of the week. No CrossFit experience necessary. Antioch CrossFit classes are designed for universal scalability and apply equally to all committed individuals regardless of their age or fitness level. By varying the load and intensity of a workout, we start you at a level appropriate to your fitness and experience. After you experience a dose of the CrossFit experience, you can then decide if CrossFit is something you would like to pursue. Once you are a member you are free to come to any CrossFit session you like as either a member or via drop-in fee. Check the "Fees" link for more information on membership. Experienced members are welcome to train on their own during the hours that we are open.
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February 6, 2010
Deadlift 5-5-5-5-5-5-5 reps
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February 5, 2010
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On
pulls to inverted hang, keep arms, trunk, hips, and legs as
straight as possible, both up and down. This is not for time.
The SDHP is a "pull" that is really a "push." Can you
elaborate?
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February 4, 2010
Rest Day
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February 3, 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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February 2, 2010
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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February 1, 2010
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m