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A Place For Everyone
Hard Work Is What Works
Hard Work Is What Works
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Work Hard, Play Hard
Get Comfortable With Being Uncomfortable
Get Comfortable With Being Uncomfortable

CF Kith Workouts 8/14

Fundamentals

8/14/2014
Front Squat Instruction
Front Squats @ 30X1, 4 reps x 6 sets, start a set every 2 min Build only if form is perfect
+
1 min AMRAP box jump/step up
rest 30 sec
1 min AMRAP HR pushups
rest 30 sec
1 min AMRAP AD cals
rest walk 3 min x 4 rounds
+
Glute bridge + alternating raised leg – 10 reps x 3 sets
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CF Kith Workouts 5 Aug

Fundamentals

Shoulder press/Push Press instruction
+
1 Shoulder Press + 4 Push Presses. 1 set every 2 min x 6.
+
AMRAP 5 min
5 no pushup burpees
10 KBS
20 jumprope (DU’s if proficient)
rest 3 min
AMRAP 5 min
5 burpees
10 KBS
20 jumprope
+
Hip extensions 10×2
Hanging leg raises 10×2

Intensity

A. 10 min DU practice

B. AMRAP 10 min @85% effort

15 burpees

15 cal AD

—rest 10 min—

***practice wall walks/handstand holds

C. AMRAP 10 min @85% effort

50 DUs

20 KB swings

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CF Kith Workouts 31 July

Fundamentals

Front Squat instruction
+
Front Squats @ 30X1, 3 reps x 6 sets, start a set every 2 min Build only if form is perfect
+
Wallball instruction
+
AMRAP 8 min
5 burpees
10 wallballs
20 jumprope singles
*rest 4 min
AMRAP 8 min
5 pullups/ring rows should be unbroken each set
10 AD cals
20 jumprope singles
+
4 min row cooldown

Intensity

A1. CGBP @20X1; 4-6 reps x5; rest 2 min
A2. Deadlift @20X0; 3-5 reps x5; rest 2 min
B. AMRAP 10 minutes (11 minutes for females)
2K row
amrap DUs in remainder
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CF Kith Workouts 29 July

Fundamentals

Shoulder Press instruction
+
Shoulder press – build to tough 3 @ 21X1 tempo, rest 2-3 min
+
At 85% effort
30 sec box jump step down (or step-ups), rest 15 sec
30 sec hand release burpees, rest 15 sec
30 sec DB push press (light), rest 15 sec
30 sec AD, rest 2:45 x 4 rounds
+
Banded reverse flys 10×2

Intensity

A. AMRAP 10 min @85% effort
10 wall ball
10 box jumps
10 cal AD
—rest 10 min—
***practice wall walks/handstand holds
B. AMRAP 10 min @85% effort
10 pull ups
10 push ups
150m row
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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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free intro class

wod

 

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