Lifeworx Fitness posted on Facebook
EMOM x 12
12 Russian KB Swings
8 pull up
12 DL (bodyweight)
*1min – max cal. row *
8 pull up
12 DL (bodyweight)
* 1min – max double unders *
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Holiday Partner Competition!!! WOD Announcement: Power Clean + Thruster Ladder RX Men: 135 – 155 – 175 – 195 – 215 – 225 RX Women: 75 – 85 – 95 – 105 – 115 – 125 Scaled Men: 115 – 125 – 135 – 145 – 155 – 165 Scaled Women: 55 – 65 – 75 – 85 – 95 – 100 Barbells will be loaded for you 1 minute per lift
programming for Advanced CF: 9/14/16 Warm up with: 60 Double unders + 45 KB Swings 24/16 + 30 burpees with tabata interval. Deadlift 4×5 @ 75% superset with: on the 1:15 4×7 double KB Strict Press 24/16kg WOD: ‘FRAN’ 21-15-9 Thrusters 95/65 Pullups
Programming for Advanced CF: 7/27/16 Warm up with 3 Rounds on the :30 40Ft Bear Crawl 7 Barbell GoodMornings 7 Barbell OH Squats 7 Pullups With a Running Clock: 0-5:00 Complete 25 Clean and Jerk 135/95 5:00 – 10:00 700M Row 10:00 – 16:00 2 Rounds: 15 Deadlifts 225/155 15 HSPU 16:00 – 21:00 Run 800M 21:00 – 25:00 50 Wallballs 20/14
Have you heard?!? Lifeworx has a brand new class for you to try! Our SPRINTERVAL class is a no-nonsense blast of cardio and toning to get you sweaty and give you lasting results! *45min class! *no experience necessary *all fitness levels welcome *M/W/F at 7:15am and T/Th at 8:15am Grab your fitness buddy and come try it out today! $20/class or $175/month
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|Address||14388 Union Ave.|
San Jose, CA 95124
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Coach Jan is holding a run clinic Saturday January 28 at 11am. Athletes will have their run form videoed, critiqued, and also introduced to run theory and drills. Athletes will leave with a new sense of mindful running and a 6 week training program. They will also be encouraged to meet once a week with coach Jan to re-evaluate their running form. This clinic is free to unlimited members and $30 per person for others. Please sign up on the sheet by the fountain whiteboard.
Saturday January 21st, 2017 "Warm-up ""Hot N Ready"" Pizza game Dynamic warm-up - Coach Led 2 rounds of ""Cindy"" at an easy pace Workout For time w/a partner*: 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row *Each partner must split the rows into 250m increments and alternate completed rounds, relay style. Cooldown 2:00 easy bike"
We have an exciting week to share with you guys! -Tribe competed in Southern Weightlifting Open. Everyone took home a medal! Rachel and Anna both took home first place! #beastmode -The open is upon us. Attack your weakness with everything you've got. We can't wait to do it together! -We posted a GREAT article to the blog on 1/19 go check it out. You won't be disappointed.
CrossFit Old Town - CrossFit View Public Whiteboard Metcon (AMRAP - Rounds and Reps) 5min amrap 30 Box jump 30 Push press 20 ttb 20 HSPU95/65 3min rest between wods Metcon (AMRAP - Rounds and Reps) 7min AMRAP 30 Box jump 30 Push press 20 ttb 20 HSPU Metcon (Time) 30 Box jump 30 Push press 20 ttb 20 HSPU https://crossfitoldtown.com/friday-75/
Today: As far as you can get in 12 minutes 3,6,9,12,15... KB swing Jumping Lunges V-ups http://crossfitwoodbridge.com/2017/01/19/friday-jan-20th-2/
CrossFit Woodbridge will be hiring coaches in April. If you're looking for an exciting position at CFW where you're able to practice your passion and change some lives apply now. A level I and at least 6 month of coaching experience is necessary for applications. Compensation will be $10-$25 depending on experience and qualifications. Please email firstname.lastname@example.org if interested. Today: Strength: Overhead Squat 3-3-3-3-3 METCON: 3 Rounds for time of: 15 Chest-to-bar pull-ups 12 Box Jumps 24,20 9 Overhead Squats (155,105) http://crossfitwoodbridge.com/2017/01/19/friday-jan-20th/
Friendly reminder: Open gym is 9am-1pm & 4:30-5:30pm. Classes have been very busy and it's a safety hazard with extra WODs going on. Friday Metcon (No Measure) Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Lateral Burpees Over the Barbell Metcon (No Measure) Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 75' each arm
Friday, 01/20/2017 Part 1: Pause back squats 4x3 1 round of squats every 3 minutes Part II: PLEASE READ CAREFULLY Athlete's choice: Option 1: 5-4-3-2-1 of ring muscle ups + C&J (225/155) Option 2: 10-8-6-4-2 of bar muscle ups + C&J (185/125) Option 3: 21-15-9 of pull ups + C&J (135/95) ---20 minute time cap--- **Any of these options is considered "RX'd" - however, you cannot mix loads and movements. For example, if you can clean & jerk 125 but do not have bar muscle ups, you can't do pull ups instead. Any questions, please ask a coach**