Archive | CrossFit Workouts

4/16/14

4/16/14

Wednesday 4/16/14

Strength: Pause Snatch

Assist/Conditioning: Kang Squats, Double-unders, Barbell Roll-outs

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Tuesday 4/15/14

Tuesday 4/15/14

Tuesday 4/15/14

Strength:  Front-rack Reverse Lunges

Conditioning: Rowing, KB Snatch, Running, Burpees

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Monday 4/14/14

Monday 4/14/14

Skill: Handstand Holds, Sit-ups, Ring Rows

Conditioning: Squats, Hang Cleans, Pull-ups

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zak2

Friday 4/11/14

Big congrats to CFSF coach Zak Carchedi on his first (of many) CF Games regional bid!

Friday 4/11/14

Strength: DB Floor Press, Farmer Carries

Conditioning: KB Swings, Running, Split Jumps

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Wednesday 4/9/14

Wednesday 4/9/14

Wednesday 4/9/14

Skill: Ring Rows, Hollow Rocks, Ring Dips

Conditioning: Burpee-box Jumps, KB Swings

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spring

30 Day Spring Challenge

 

Spring is finally here and summer is on its way.  Many of you are busy with kids events and getting ready for an active summer season.  Stress relief during this time of year is essential to keep you healthy and motivated.  To assist in the process, CrossFit Sioux Falls is adding a little spring challenge to your list of “must do” activities.  Along with attending your regular class time, we will also have on the whiteboard an additional workout that you can do either at the gym or at home.  All of the workouts are able to be done at home – the equipment required is easily available around the house.

The challenge is scheduled to start on Monday April 14th!  To make it easy, I will put two days of workouts on the board thus if you are a 3x a week member you will have the workout for the next day already written in your journal.  This is also a great reason to have a workout journal so you can write down the workouts along with your scores.  I encourages all of you to get your family, friends, kids, frankly anyone involved with fitness and you and CrossFit.  Go to a park and invite someone who doesn’t already CrossFit to do a workout with you.  Then bring them in to CrossFit Sioux Falls for a Free workout the next time you come in.  These workouts are not only good for you but a great way to introduce new people to CrossFit.

I will have the challenge ready and written on the back whiteboard.  If you want to participate please put your name on the board and get ready for a fun little spring challenge.  We will have drawing for prizes at the end of the 30 days for everyone who has finished all of the workouts.  I will also try to put up the workouts on facebook everyday for those of you who have vacations planed or will be out of the gym.

So get active…with anyone…spring is here!

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Tuesday 4/8/14

Tuesday 4/8/14

Tuesday 4/8/14

Strength: 3-Position Snatch

Conditioning: Rowing, OH Squats

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barbellshot

Monday 4/7/14

Monday 4/7/14

Strength:  Front-rack Reverse Lunges

Conditioning: Double-unders, Strict Pull-ups, Push-ups, Sit-ups, DB Clean & Press

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Friday 4/4/14

Friday 4/4/14

Friday 4/4/14

Strength:  Squat

Conditioning: Wallball Shots, KB Swings, Burpees

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Wednesday 4/2/14

Wednesday 4/2/14

Wednesday 4/2/14

Strength:  Jerk technique

Conditioning: “Annie”, 50-40-30-20-10:

Double-unders, Anchored Sit-ups

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