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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Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY ROOM ... heaven. I didn't even venture in 2/3's of the house. [ 475 more words ] http://crossfitla.com/holiday-from-working-out/
This season the South King Fire Rescue will be going up to the Harborview Burn Unit to visit with children and adults that have suffered severe burn injuries. They will be lifting spirits by coming dressed as Santa and his elves and delivering gifts. We have partnered with them in hopes of collecting 30 new, unwrapped gifts ranging from $10-15. All gifts need to be brought to the gym by December 13th. (Any gifts that are not handed out will be stored at the Burn Unit and handed out as new children arrive during the holiday season).
We have adopted two large families this Christmas. Please help us make their Christmas special. Click the link below and sign up for something you can purchase. Please bring WRAPPED and LABELED to the gym by 12/21/16. Contact Robin@crossfitcp.com with any questions
“The one path that never works is the most common one: doing nothing at all.” Do something! Commit to making 2017 a powerful year. Start Here: a free workout at one of our locations. CrossFit Central Burnet: http://crossfitcentral.com/burnet/ CrossFit Central Downtown: http://crossfitcentral.com/central-downtown/
What a fun VERSUS 9 this past Saturday, huh? http://foundationcrossfit.com/2016/12/versus-9-recap/
2nov2016 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching
Let's get this week started! Reminder: We are having an Ugly Sweater WOD and Secret Santa gift exchange on Dec. 17th. To participate in the secret santa, please fill out a questionnaire and return it by Dec. 6th (this Tuesday!). We will assign Secret Santas shortly afterwards!
Olympic Weightlifting Program Bridgetown Barbell Club Week 2 Day 3 Clean from Blocks 55/ 2x3 65/3 75/3 80/3x2 75/2x4 Clean Pull from Blocks 85/2x4 90/5x2 Hang Power Clean; mid-thigh + Push Press build up to heavy 4 (100% of 4) 4x2, 2x3 D1. One Arm DB/KB Press: 4x 8/8 D2. AB Wheel; 4x12 D3. One Arm DB/KB Row: 4x 12/12 http://bridgetowncrossfit.com/weightlifting/11/week-2-wednesday-6/
Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 4 Clean from Blocks 55/2x3 65/3 70/3 75/3 x2 Clean Pull from Blocks 85/5 90/4 95/4x3 Hang Power Clean; mid-thigh + Push Press build up to heavy triple (100% of 3) 3x2 D1. One Arm DB/KB Press: 5x 8/8 D2. AB Wheel: 5x12 D3. One Arm DB/KB Row: 5x 12/12 http://bridgetowncrossfit.com/weightlifting/12/week-3-thursday-6/
Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 6 Clean + Jerk (% Jerk) 55/3+2 65/3+2 70/3+2 75/2x 3+1 80/3x 3+1 Hang Clean Pull; mid-thigh + Clean Pull (% Clean) 85/2+1 90/5x 2+1 Clean Deadlift (% Clean) x2 D1. Hang Power Clean; mid-thigh + Press: build up to triple D2. Seated Band Pull-Apart: 6x25 http://bridgetowncrossfit.com/weightlifting/12/week-3-saturday-3/
12/5/16 It's OPEN Training Season! We have started the buzz about training for the CrossFit OPEN, a 5-week, worldwide CrossFit competition open to all, that starts in February. Our programming will include strength, cardio, mobility and WOD skills to help any athlete, regardless of their level. Friday nights will be an exclusive OPEN Training time dedicated to preparing athletes for the OPEN. [ 759 more words ] http://crossfitpuyallup.net/wods-for-week-of-12516-2/
12/5/16 Muscles from Brussels! Oh yeah T! Strength 6 x 2 Front Squats @ 70% Every 90 sec. Conditioning 4 Rounds: 12 Pull-ups 10 Box Jump Overs 12 KB Swings 10 Box Jump Overs L1: C2B, 70/53, 24/20 L2: Chin above bar, 53/35, 20/16 L3: Ring rows, 35/25, 16/12 http://crossfitevviva.com/2016/12/04/12516-2
Sunday REST day. Wendler cycle begins next week: MWTHF 201 Catch a class with coach Brian 6am MWF and 9am Sat. Tue/Thur Dec Open Gym 10am. Make up a missed workout or work on goal work. Check in on our Facebook page in Dec. for a chance to WIN a free hoodie.
True story: Periodically, people ask me about the name of the gym because somehow, they don't think I look very Mad Dawg-ish. Shocking, I know. The name Mad Dawg came from me giving myself encouragement when I would ride up the "front hill" where I went to school (Fort Lewis College). The hill was short and steep, so at the crucial moment when it would be easier, and probably faster, to walk, I would say to myself "Come on, you're a Mad Dawg, you got this." (Technically, I was a "Mad Dog," but now I have to be a "Mad Dawg" because of, you know, domain name availability, I think you get the point. You are spell and grammar checking your inner dialogue right?) When you are struggling, do you have an alter-ego that you name your inner athlete? Do you have a secret phrase that you tell yourself? Do you count your steps in hexidecimal so you rest a little less than in decimal (another story for another time)? The reality is that you are going to self-talk, so why not make it solution-oriented? (Thanks to Leigh Anne Dennis for posting this)
We are offering some limited time membership specials to help you with your New Year’s Resolution. Whether your goal is to lose weight, decrease body fat, build muscle, train for an upcoming race, or just feel better we have just what you need. Starting on December 31, 2016 (through January 31, 2017) when you buy one month you’ll get the second Free! This discount applies to unlimited membership plans. *Cannot be combined with any other discounts or promotions. Unlimited: $125 for 2 months In addition, we are offering a referral bonus for existing members. Get one person to sign-up in the months of January or February and you will get a 50% discount on your next month! Get two people to sign-up in the months of January or February you will get your next month free! Bring your friends and family to experience all the amazing things we do every day at CrossFit Dark Element To purchase, please contact us at 209.639.1408 or email: firstname.lastname@example.org