Monthly Archives: April 2011

April 27th, 2011

Just a little note to say the site will be up and running hopefully in a week or so. So good to see everyone and welcome our new members….Jennifer Owen, Jerry Rusch, Chris Anning, Nancy Raineri. Advertisements

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April 22, 2011

It is almost time!! I miss all of you….looking forward to next week!! Here are a couple more workouts to try. Home workout: 100 burpees for time    (DO IT!!! You will feel such a sense of accomplishment!) Do it … Continue reading

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April 20, 2011

Home Workout:  Run 400 meters rest 90 seconds **8 rounds** Gym Workout: 50 squats 10 power cleans **4 rounds** How have you guys been doing??? Feel free to post comments on what workouts you have tried over the break and … Continue reading

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April 18, 2011

Home workout: 10 box jumps 20 push-ups 30 sit-up 40 squats **5 rounds** Gym workout: 15 deadlift 12 hang clean 9 front squat 6 push-jerk **5 rounds**

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April 15, 2011

Just a reminder…..if you have been a part of CrossFit SSFC for awhile, this next week would be a perfect “built in” break for your bodies….if you just began with us, keep up the workouts!! You can either go back … Continue reading

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April 12, 2011

Melissa Rogers on the pull-up bar. Another incredible performance by the morning crew!! All of you guys are really bringing it to the table (morning and evening) ….looking forward to the next session!! Keep on the lookout for workouts you … Continue reading

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April 11, 2011

Technique: Review of lifts we learned this session Workout: 20 pull-ups 30 push-ups 40 sit-ups 50 squats **complete 4 rounds**  **we are really going to push full range of motion!!**

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April 8, 2011

Technique: Squat Clean Workout: AMRAP of squat clean and jerk in 10 minutes

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April 7, 2011

CLARIFICATION!!  The dates and times in the newsletter are incorrect with regard to our next session…..here are the correct dates and times: April 25th-June 1st Mon/Wed/Fri @ 5pm Tues/Thurs/Fri @ 8am ***Remember…there is a two day or a three day … Continue reading

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April 6, 2011

You guys should do this workout in the mean time……you can use the bars and plates from the free weight floor…. Run to the adult center 15 deadlifts 50 sit-ups **complete 4 rounds**   See everybody tomorrow!!

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