CrossFit CenCal

 

Warm up
200m
10 air squats
40 jump ropes
3 rounds
WOD
10 1 arm KB thrusters
200ft lunges w bell
10 kb swing
AMRAP 20 min

More plates than a fat kid!!

Warm up
Roll out 10 min

Strength
Push press 5x3

WOD
Shoulder to overhead x 6 135/95
SDLHP x 9 135/95
Plate burpees x 12 45/25
Double unders x 18
7 rounds

Pistols!

There will be no 7pm class today!!

Warm Up
Hip flexion
pigeon pose

5 KB Swing
10 sit ups
10 min

WOD
5 cleans 185/135
10 pistol squats (5 per leg)
200m run
25 min AMRAP

90 Days to a new you!

**There will be no 7pm class this wensday. We will be having the 90 day challenge seminar. If your serious about getting lean and improving your performance come to the seminar and learn more about the Body by Vi and CenCal Strength 90 days to a new you challenge. It is a free seminar and everyone is invited please come check it out!!

Also there is now a 10-11am and a 3:30-4:30pm sports performance class. If you are or have a student athlete looking to increase their power, speed, agility, strength and flexibility this summer please contact us. The cost is $75 a mo for unlimited training. We also have sibling and family discounts available.

Warm Up
Roll out calves
Stretch Calves

10 min jump rope every fail
5 hollow rocks
5 push ups

Strength
Back Squats 5x5

WOD
5 1 arm dumbell snatches 55/25
10 burpees
20 double unders
AMRAP 15 min

All gave some, some gave all

There will only be 1 class tomorrow at 8am! Be there.

Don't forget the reason why we get a day off and the reason why we our free to live in this country.

All gave some, some gave all! CenCal Strength wants to thank all the men and women who fight for this great country both overseas and at home!!

Memorial day.

There will only be 1 class on Monday at 8am. We will be doing a modified hero WOD to be preformed in a team format!

THA bulls!!!

"Bull"

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Push ups
Run 1 mile

May 24, 2012

Warm up
Knee in corner
Banded squats
800m run

WOD
Wall Ball
Pull up/toe to bar
10-9-8-7-6-5-4-3-2-1

Moving on up

Warm up
5 push up
10 squats
5 rounds
Strength
Clean complex X 10
-1 clean
-1 hang clean

WOD
clean ladder
EMOTM 10 min
Clean x 1 +10lbs
20 double unders

Starts at 95lb for men 45 for women
Example
M. W
95. 45
105. 55
115. 65
125. 75
135. 85
145. 95
155. 105
165. 115
175. 125
185. 135

Man up

Warm up
Shoulder internal rotations
Hip crossovers x 20
400m run

WOD
A. 50 1 arm snatch makers per arm
Rest 5 min
B. 800m run
-20 box jump
-20 see the lights
4 rounds