Tuesday April 16th, 2013

*We will be going back to the CoreFit and CrossFit style programming. This is to better allow our members to choose a path which suits their interests in regards to fitness. 

CoreFit will not involve olympic weightlifting or some of the more technically difficult movements associated with CrossFit as a sport. CoreFit is for the person who is looking for a good workout without having to worry about learning technical nuances of certain lifts. This doesn't mean CoreFit is easier, in fact it will often times be more demanding than the work in the CrossFit group.  

Each athlete can choose which group they want to be a part of. You can choose on a daily basis, but best results will come from sticking to a group for a period of a few months. 

CoreFit

A.
Four sets of:
A1. Russian Step-Ups x 10 reps each leg  --make sure to limit assistance from trail leg.
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Push-Ups x 6-10 reps
Rest 45 seconds

+

conditioning below.

CrossFit

A.
Four sets of:

Hang Snatch + Snatch.  1.1 -   Full squat for each. If you catch it high, ride it down into a full OHS.

Rest 2-3 minutes between sets.

+

Partner workout.  12 minute AMRAP.  Partner 1 completes a full round, partner 2 completes a full round etc.,
12 Wall Balls (20/14 lbs)
12 Burpees