05292015

Announcements

SCHEDULE CHANGE!! Effective June 1 until September 1 we have added back in CrossFit 4:30 class to Tuesday and Thursday.
CrossFit Juniors will have class Wednesday at 4:30pm.

Our Town CrossFit – CFK Seniors

(No Measure)

500 Meter Row

5 Sun Salutations

10 Walking Lunges

10 Good Mornings

Begin Warming Up to the working weight

Take Your Time … It Is Heavy

Deadlift (1×5@55%, 1×4@65%, 1×3@75%, 1×3@85%, 3×3@95%)

Metcon (AMRAP – Reps)

15 Min AMRAP

Teams of 2

(1 Partner Working at a Time)

10 Burpees

25 Double Unders

Posted in Workouts

05292015

Announcements

SCHEDULE CHANGE!! Effective June 1 until September 1 we have added back in CrossFit 4:30 class to Tuesday and Thursday.
CrossFit Juniors will have class Wednesday at 4:30pm.

Our Town CrossFit – CrossFit

(No Measure)

500 Meter Row

5 Sun Salutations

10 Walking Lunges

10 Good Mornings

Begin Warming Up to the working weight

Take Your Time … It Is Heavy

Deadlift (1×5@55%, 1×4@65%, 1×3@75%, 1×3@85%, 3×3@95%)

Metcon (AMRAP – Reps)

15 Min AMRAP

Teams of 2

(1 Partner Working at a Time)

10 Burpees

25 Double Unders

Posted in Workouts

05282015

Announcements

SCHEDULE CHANGE!! Effective June 1 until September 1 we have added back in CrossFit 4:30 class to Tuesday and Thursday.
CrossFit Juniors will have class Wednesday at 4:30pm.

Our Town CrossFit – CrossFit

Warm-up (No Measure)

Row 500 Meters

3 Rounds

5 Sun Salutations

10 Air Squats

10 Walking Knee Holds

10 Alternating Lunges

Flexibility

4×20 Box Shoulder Stretch

Static Shaping

2×1:00 Chin to Toes Handstand (nose and toes on wall)

Skills and Drills (Muscle Up Progression)

4×10 Ring Tap Swings

With your legs straight and together work to arch in the back swing while driving your toes directly towards the wall behind you and your heels towards the ceiling. Swing downward and focus on a quick transition to hollow shape upon reaching the bottom of the swing. Keep pressure on the rings the entire time. The goal is to maintain your center of mass directly underneath the point where the rings are attached to the ceiling above you

Metcon (Time)

5 Muscle-Ups

10 Burpee Box Jumps Overs (24/20)

Row 200 m

9 Muscle-Ups

18 Burpee Box Jumps Overs (24/20)

Row 200m

12 Muscle-Ups

24 Burpee Box Jumps Overs (24/20)

Row 200m

Posted in Workouts

05272015

Announcements

SCHEDULE CHANGE!! Effective June 1 until September 1 we have added back in CrossFit 4:30 class to Tuesday and Thursday.
CrossFit Juniors will have class Wednesday at 4:30pm.
PROGENIX ORDER!!! Order is going in let us know if there is anything need.

Our Town CrossFit – CrossFit

Run 400 – 4 Rounds 5,10,15 (No Measure)

400 meter run

then four rounds of:

Pullups x 5

Pushups x 10

Air squats x 15

Metcon (Time)

Teams of 3 – Partitioned as you like

1 Mile Run (8 Laps)

50 Overhead Squats (115/75)

100 GHD Sit Ups

150 Double Unders

50 Sumo Deadlift High Pulls

100 Box Jump Overs (20)

Posted in Workouts

05262015

Our Town CrossFit – CFK Seniors

(No Measure)

Double Dutch/Double Under Practice

Spicy Annie (Time)

Spicy Annie

50 Double Unders

50 Sit Ups

1 Lap

40 Double Unders

40 Sit Ups

2 Laps

30 Double Unders

30 Sit Ups

3 Laps

20 Double Unders

20 Sit Ups

4 Laps

10 Double Unders

10 Sit Ups

5 Laps

Posted in Workouts

05262015

Our Town CrossFit – CrossFit

Linchpin (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

*Increase the pace each round

Metcon (5 Rounds for reps)

For reps – continuous effort, rest where noted:

Max Effort Muscle-Ups (or your highest level gymnastic skill if you don’t have MU)

Rest :30

Max Effort UB Wall Ball (20/14lbs) to a 10/9′ target)

Rest 1:00

20 Power Snatches 115/65#

Rest 1:00

Max Effort UB Wall Ball (20/14lbs) to a 10/9′ target)

Rest :30

Max Effort Muscle-Ups (or your highest level gymnastic skill if you don’t have MU)

Posted in Workouts

05252015

Our Town CrossFit – CFK Seniors

Warm Up
Strength – Push Jerk
Metcon – Chelsea

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)

10 x Jumping Jacks (forward and back)

4 x Long Lunge (with twist)

6 x Single Leg Lateral Lunge (onto heal)

10 x Bent Over Swing

4 x Hamstring Stretch w 5 x Push Up

Arm Circles

6 x Palms to Sky w Twist

Push Jerk (1×5@55%, 1×4@65%, 1×3@75%, 1×3@85%, 3×3@95%)

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

Posted in Workouts

05252015

Our Town CrossFit – CrossFit

Warm Up
Strength – Push Jerk
Metcon – Chelsea

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)

10 x Jumping Jacks (forward and back)

4 x Long Lunge (with twist)

6 x Single Leg Lateral Lunge (onto heal)

10 x Bent Over Swing

4 x Hamstring Stretch w 5 x Push Up

Arm Circles

6 x Palms to Sky w Twist

Push Jerk (1×5@55%, 1×4@65%, 1×3@75%, 1×3@85%, 3×3@95%)

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

Posted in Workouts

05222015

Our Town CrossFit – CrossFit

Warm Up
Establish Weight for Deadlift
MetCon

(No Measure)

Warm Up what is tight –

Deadlift ( (1×4@50%, 1×4@60%, 1×4@70%, 1×4@80%, 4×4)

Metcon (AMRAP – Rounds)

MidLine Stability

3 Rounds

20 GHD

20 Back Extensions

20 Toes to Bar

20 Good Mornings

200m Lap

Posted in Workouts

Cobra Kai – courtesy of CFNE

Our Town CrossFit – CrossFit

Listowel Classic (No Measure)

3 Rounds
5 Surya Namaskar
10 Air Squats
10 Walking Knee Holds
10 Alternating Lunges

Cobra Kai (AMRAP – Rounds and Reps)

“Cobra Kai”

AMRAP 3

6 Front Squat (155/105)

6 Burpees Over the Bar

-Rest 1 Minute-

AMRAP 3

Double Unders

-Rest 1 Minute-

AMRAP 3

6 Front Squat (135/95)

6 Burpees Over the Bar

Posted in Workouts
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