Mobility: Part 1 Lax forearms x1min each Lax triceps x1min each Strength: Wt Pull-ups+Wt Dips 5×5+5-7 -Rest 45sec between pull-ups and dips. -Rest 90sec between sets WOD: 10min AMRAP Teams of 2 DB snatch x5ea (60/35) Pass throughs x10 Alternate… [ 62 more words. ]
The Summer ThrowDown season is heating up, and some of your competitive juices are flowing! Four weeks from now we will be going through a deload week. To break in the next training block TTCF will be holding a Track Town CrossFit In-House ThrowDown. On… [ 141 more words. ]
Starting June 15th Track Town CrossFit will be holding several Summer CrossFit Fundamentals courses that will be three times a week for four weeks. All Fundamental courses are run by a highly motivated CrossFit Trainer that will teach you the proper… [ 968 more words. ]
I once read an article from Catalyst Athletics about “Gym Mojo”. What it talked about was how a gyms mojo is the power of the athletes and coach. Athletes and coaches that bring a sense of team work, camaraderie, positive attitudes, and good… [ 237 more words. ]
Atlas Skill & Partner Row :
In 20 Min: Atlas Stone Skill Work
Then with a partner for 20 min:
Rotate EMOTM sprint row
*Post total distance rowed to comments.
Monday @ 1:00
Wed. & Fri. @ 5:00
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
Foundations special (only $99 for 6 classes over the next few weeks)! If you have friends interested in joining BCF, encourage them to do it soon! Please share this graphic on your Facebook wall to help promote BCF around Arlington!
Next course starts October 28, register before it's full! http://ballstoncrossfit.com/get-started/
Workout of the Day 20 Minute AMRAP 400m Run Max Effort Pushups After each run you will do a max set of unbroken pushups. Your score is your total number of pushups completed within the 20 Minutes Post your scores to the Whiteboard.
LV III – 10.16.14 Competition Programming
50 meters x 15, Rest is :30 - :60 between each
Mobility Weakness Work - spend 20:00 improving range of motion
"Optional" - Performance Upper Body Strength Programming
The community keeps you coming back! Check out our community at our FREE intro class this Saturday at 10:50 am!! Tag a friend who wants to try crossfit. #CrossfitRTP #Crossfit #DurhamNC #Community #TeamPlayer