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CF Kith Workouts 24 July

Fundamentals

Back Squat @ 20X2, 4-5 reps x 6 sets, start a set every 2 min
+
Weighted lunges/step ups x 6/leg, rest 90 sec x 3 work torso positioning and knee tracking
+
Partner Row 2k for time Partners share a rower, can only be actively rowing while partner is holding a plank position

Intensity

A1. CGBP @20X1; 4-6 reps x4; rest 2 min

A2. Deadlift @20X0; 3-5 reps x4; rest 2 min

+

AMRAP 15 minutes

15 KB swings

15 burpees

 

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New CrossFit Class time!

Just a reminder to everyone – we will start our Tues/Thurs 6AM CrossFit class tomorrow!  Come on out and get your early morning workout fix in!

This class will temporarily take the place of the 10AM Fundamentals Class on the same days while we feel out the demand vs offered times.

This addition also allows us to start our open gym at this earlier time as well!  So anyone with an open gym membership now has access every weekday starting at 6AM.

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More schedule updates

TRX clients – Most of you already know, but Sarah is out of town the rest of the week, so there will be no class Thursday or Friday.  She will be back to resume things as usual on Monday morning.

CF Classes – We are ready to open up a new CrossFit class time.  Tues/Thurs morning at 6AM!  Come and get your early morning workout in, then feel free to use our showers before heading out for the rest of your day.  These will temporarily replace the 10AM class times on the same days, unless we get enough demand to fill both windows.  The other benefit of this class time is that, starting next week, Open Gym windows will be available every weekday at 6AM!

Weekend BB Club – We will plan on Sunday at 2PM again for this week.

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CF Kith Workout 4 Apr

Fundamentals

Rest

Intensity

A. Snatch – 1RM
B. Clean – 1RM
***only 3 misses allowed per lift
C. Side plank – 30 sec/side x5
***add weight if easy
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CF Kith Workouts 3 April

Fundamentals

Deadlift – 1 tough rep @ 30X1 every 45 sec for 12 sets build as you go
+
EMOM for 16 min
odd – 2-3 wall walks
even – 12 DB walking lunges
+
60 sec max cals AD 1 attempt

Intensity

A1. Ring dip/negs @31A1; 2 reps x6; rest 1 min
A2. False grip pull ups – 2 reps x6; rest 1 min
B. C2B – amrap 1 attempt
C. AD 1 min max cals
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10AM Fundamentals Cancelled Today

There will be no 10AM Fundamentals Class today, Thursday 3/27.

Open gym will resume midday from 1230-230.

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CF Kith Workouts 3/25

Fundamentals

DL instruction
3 reps EMOM x 8
+
5 rounds
30 sec row
30 sec rest
30 sec burpees
30 sec rest
+
5 min AD @ 85%

Intensity

A. 50 TGU (not for time)
B. For time (@85% effort)
Row 2K
200 DU
2 mile AD

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Dayton Barbell Club Sunday 23 Mar

BB Clubbers,

Just a small change in the hours for tomorrow.  We will plan on meeting from 1-230PM tomorrow.

Going forward, we are also considering a change in days, potentially meeting on Saturday afternoons instead of Sundays.  Any input is welcome.

Thanks

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CF Kith Workouts 3/18

Fundamentals

EMOM x 16 min
Even – 4 tough pullups
Odd – 3 moderate front squats
+
Rowing instruction/review
30 sec on, 30 sec off x 10

Intensity

A. TGU – work up to a heavy 1/arm
B. AMRAP 20 minutes
Row 250m
20 air squats
15 sit ups
100 single jumps
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DSC Hours Tomorrow, 3/17

An update on tomorrow’s hours for DSC

There will be no morning TRX class.  Open gym will begin at 10AM and run until 2PM.

Teen class is still on as planned at 330.

Open gym hours from 430-730PM as usual.

Evening CF classes still on as planned at 430 and 530.

Thanks!

 

 

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