Categories
CrossFit Workouts

2010-03-01 WOD

Overhead Squat
– 5 x 3 Reps

For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)

Categories
Strength Workouts

2010-03-01 Strength

Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions

Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
4. 5 x 10 GHD Situps

Categories
Underground Strength Workouts

2010-03-01 UGS

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

Categories
Community Events Nutrition Rest Day

2010-02-28 Rest Day

Weekly Announcements

– We have a new Foundations Program coming soon.  Space will be limited.  If you or someone you know is interested, please contact us.

– For those of you who ordered beanies and shirts, they will be available for pick-up Wednesday or Thursday of this week.  Jennie has delayed the hooded sweatshirt order for a few more days.  Visit our Apparel page for more information.  Email us at 41Fitness@gmail.com if you are interested in ordering a sweatshirt.  Please be sure to include colors and sizes.

– Today begins Week 9 our 100-Day Nutrition Challenge.  There are five weeks left in the challenge.  In a couple of weeks, we will be introducing you to the Zone Diet.  For more information on the Paleo Diet, read our Nutrition page.

– 41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst will be competing in the Alabama/Mississippi/Tennessee Sectionals for the 2010 CrossFit Games on Saturday and Sunday, March 6 & 7.  Visit our Events page for more information.  Note:  For the weekend of March 5-7, the Boneyard will open for Friday morning classes but closed for Friday evening classes and Open Gym on Saturday.  Our regular schedule will resume on Monday morning.

A message to our members: Rest today, for training starts again tomorrow.