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July 27, 2016 “Weightlifting Day” 1) Snatch 5×1 of the following complex: Snatch High Pull + Power Snatch + Squat Snatch 2) Clean 5×1 of the following complex: Clean High Pull + Power Clean + Squat Clean 3) Back Squat 1×10, 1×8, 1×6, 1×4, 1×2
Mar. 8, 2016 “Barry Allen” 10-8-6-4-2 Squat Snatches #135/95 *400m Run after each completed set. *This workout is a Prestige benchmark named after Coach Cesar and his favorite superhero The Flash who’s real name is Barry Allen.
Happy birthday Coach @artysantos! Thank you for making our gym the community it is today! We love you! ❤️ 960 (2/20/16) CrossFit Class (9am & 11am) Teams of 2 20 Min Amrap 2,4,6,8,etc…. Clean & Jerks #175/120 200m Run (together) 2 Rope Climbs ——————— Metcon Class (10am) 1 mile Run 50 Wall Balls 40 Cal Row 30 Burpees
928 (1/14/16) Skill Work: 3 Rounds 20 Pistols (alternating) 10 Deficit hspu (use Parallettes if possible.) *If you are lacking these skills we will go through the progressions Conditioning: 12 Min Ladder 2-4-6-8 etc. Cleans #135/95 Jerks Front Rack Lunges *Metcon members use Dumbbells
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Aventura, FL 33180
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Wednesday: 8.24.16 Crossfit WOD Warm up: 800m run Barbell 15 minutes, Clean Complex: 3 lift offs + 1 clean + 1 jerk Make 1 attempt at each of the following: Max set of pistols on your left leg. Max set of pistols on your right leg. Max set of left-arm KB snatches (touch-and-go). Max set of right-arm KB snatches (touch-and-go). For time: 100 burpees (cap @ 10)
Monday 8/22/16 & Tuesday 8/23/16 Tuesday: 1. Conditioning With a running clock: at the 0:00 AMRAP 5 minute 15 Cal Assault Bike 10 TTB at the 10:00 AMRAP 5 minute 10 Cal Assault Bike 15 KBS, 55/35 at the 20:00 AMRAP 5 15 Cal Row 10 Thrusters, 95/65 2. 50 Strict L-Pull ups for time a.) strict for as long as possible, then Kipping, 30 Second L-Sit every 10 Reps b.) 50 ring Rows, with 30 second L-Sit every 10 Reps Monday 1. Hang Squat Clean: 1RM 2. Front Squat: 2RM 3. Back Squat: 4x6 4. 5 Rounds for Time: Each Round must be Unbroken (no dropping DB's) Rest as needed between rounds. 10 DB Push Press 55/35 10 DB Reverse Lunge 55/35 10 DB Deadlifts 55/35
Big shout out to Sarah from @barbellsforboobs for visiting with us this evening and throwing down. Big shout out to all of you for showing up in force all afternoon and showing her what makes Raleigh CrossFit's community so great. If you missed saying hello today, hit up 6am bright and early to say hello! #MakeRaleighStronger
The D.I.G. Raleigh Challenge is a 6-week challenge that encourages community collaboration by featuring premier fitness, nutrition, health, and lifestyle partners offering a focused local experience in the Raleigh community, and Raleigh CrossFit is a proud Fitness Partner! Join us for the D.I.G. Wellness Kickoff Party @ North Hills Saturday, August 27th at 12:00 pm. Enroll and find more information at the link below.
We'd like you to meet Kenny (the great looking guy in the top pic). Kenny started training with us over 3 months ago. He came to us with a handful of shoulder issues, knee problems and just being inactive for a handful of years. We started working on the shoulders, getting them more mobile and stable, and throwing in pieces of aerobic conditioning. As things got stronger and more stable, the aerobic work got longer and everything we threw at him, he took, chewed and spit it back out. This man works hard. But also is a pretty darn successful business owner. He own/runs Kenny's Components which is one of (if not the) leading supplier and manufacturer of carbon fiber parts. He also built the car pictured which is the fastest landspeed vehicle in the world at 442mph. Crossfit may not be for everyone, but fitness is. We use aspects of Crossfit to train great people like Kenny. Our hats off to you Kenny, you truly are a pretty awesome dude.
Friday 8.19.16 For Time 30 DU 21 Wall Ball, 20/14 30 DU 15 Wall Ball 30 DU 9 Wall Ball 800m Run (Froude) 30 Situp 9 SDHP, 95/65 30 Situp 15 SDHP 30 Situp 21 SDHP 1000m Row ________________________ Post WOD Stretch 10 Jefferson Curls, bar 2:00 Couch Stretch L 2:00 Couch Stretch R 2:00 Pigeon Stretch L 2:00 Pigeon Stretch R 2:00 Straight Leg Calf Stretch L 2:00 Straight Leg Calf Stretch R Roll area(s) of choice
Kim showing off her battle scars after knee surgery. She crushed a workout just 9 days after a repair. Those knees have logged a lot of hours on the tennis courts through the years, and Kim's overall fitness is now allowing her to move quickly after surgery. There's a lot you can do In here with one bum limb! #tjsgym #tjsgyms #community #recovery #functionalfitness #marinschooloffitnesa #knees #nocouchpotatoeshere