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Wednesday, April 1, 2009
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Forging Elite Fitness
About CrossFit
Schedule
We now have class times open!
Starting June 15th
Monday: 5:15pm, 6:15pm
Wednesday: 5:15pm, 6:15pm
Friday: 5:15pm, 6:15pm
Saturday: 10:00am
To join us contact me via email for details.
Starting June 15th
Monday: 5:15pm, 6:15pm
Wednesday: 5:15pm, 6:15pm
Friday: 5:15pm, 6:15pm
Saturday: 10:00am
To join us contact me via email for details.
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chris.michelmore@gmail.com
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2009
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April
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- MAIN SITE WOD
- "MURPH"
- Rest Day
- Mainsite WOD:
- SPARTAN SWIMMING WOD
- MAIN SITE WOD
- 2009 CrossFit Games Mid Atlantic Regional Qualifie...
- Rest Day
- MAIN SITE WOD
- MAIN SITE WOD
- Horse Power!
- Going Heavy!
- MAIN SITE WOD
- SPARTAN SWIMMING WOD
- MAIN SITE WOD
- Mainsite Wod:
- Heavy "Elizabeth"
- SPARTAN SWIMMING WOD
- MAIN SITE REST DAY
- MAIN SITE WOD
- MAIN SITE WOD
- MAIN SITE WOD
- SPARTAN SWIMMING WORK OUT OF THE DAY
- Rest Day
- 30 Muscle-ups for time Post time to comments. If...
- Row-Burp-Run!
- CrossFit Total
- REST DAY ON MAIN SITE... FILTHY 50 FOR 20 MINUTES
- Mainsite WOD:
- SPARTAN SWIMMING WORKOUT
- Going Overhead
- Mainsite WOD:
- SPARTAN SWIMMING WORKOUT
- Rest Day
- Mainsite WOD:
- Mainsit WOD: "Nancy"
- SPARTAN SWIMMING
- More Pull Ups
- Mainsite: REST DAY!
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April
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2 comments:
"Rest Day"
3 rounds of:
Barbell Complex + Broad Jump Burpees (40 yards)
9:48
Barbell Complex = 4 reps @ 95# of following:
Dead-Lift
Upright Row
Hanging Power Clean
Front Squat
Push-Press
Back Squat
10 Burpee penalty if bar is dropped before complex is completed (dropped bar once on second cycle, twice on third cycle)
DEAD LIFT 1 REP MAX
525lb (NO BELT, NO STRAPS)
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