Categories
Underground Strength Workouts

2010-06-21 UGS

Four Rounds
1a. 5 Zercher Squats

Four Rounds
2a.  5 Tire Flips
2b.  Jumping Lunges

Four Rounds
3a. 200′ Tire Drag
3b. 25 Weighted Situps

Categories
Strength Workouts

2010-06-21 Strength

Lower Body Max Effort
1. 3RM Sumo Deadlift
2. 3 x 5 Good Morning
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises

Categories
Community Events Rest Day

2010-06-20 Rest Day

41Fitness wishes all the dads out there a very special Father’s Day!  We appreciate all the heavy lifting.

Sundays are rest days at 41Fitness.  Weekly announcements are posted on Sunday.  We email these announcements to those on our mailing list.   If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.  We also provide updates on Facebook and Twitter throughout the week.

Weekly Announcements
– Starting tomorrow The Boneyard will be open at 5:00 a.m. on Mondays, Wednesdays, and Fridays.

– The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard.  The SWEAT ANGEL shirts will be ready sometime this week.   We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.

– 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.   Let us know if you are interested in attending either of these events as we are discussing accommodations this week.

– Tomorrow is the first day of summer and the temps are already reaching 100+ at The Boneyard.   It’s critical to stay hydrated before and after your workout.   The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity.  We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion.  The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.

Categories
Workouts

2010-06-19 Open Gym

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

Categories
Underground Strength Workouts

2010-06-18 UGS

4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run

4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows

4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press

Categories
Strength Workouts

2010-06-18 Strength

Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squat
3. 5 x 10 Hip Extension

Categories
Strength Workouts

2010-06-17 Strength

Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar

Categories
CrossFit Workouts

2010-06-17 CrossFit

– Rope Climbs (5/4/3/2/1)
– KB Swings (50/40/30/20/10)
– Pushups (50/40/30/20/10)
– Double Unders (50/40/30/20/10)

Categories
CrossFit Workouts

2010-06-16 WOD

10 Rounds
For time:
– 3 Cleans
– 1 Barbell Burpee

Categories
Underground Strength Workouts

2010-06-16 UGS

5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

4 Rounds
2a. 10 KB Row
2b. Max Ring Dips

3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes