Cary CrossFit

Sled Push: 5x20m

Bench Press: 4x7
Static Bar Hang: 4x30 sec

For time:
600m row
600m run
40m walking lunges
40m traveling burpees

5x2 Power Snatch (2min Interval)

3x5-10 Handstand Push-Ups
3x15 AbMat Crunch

Perform the following exercises for 3 rounds Tabata style for cumulative rep count (20sec on, 10sec rest)
MB Rocket Jumps
MB V-Ups
MB Push-Ups
MB MB V-Up
MB Split Jumps

Choice Squat: 7 x 3
Pullups: 6 x 10

4 x 30 sec crab walk
4 x 24 Chinnies on coaches call

Tabata Weighted Squat where score = lowest round rep count (20 sec on, 10 sec off for 8 rounds)
Men use 20 kg, women use 15 kg

You asked for it and we’ve listened. We’re proud to announce our revamped Spring training schedule which will go into affect March 5th, 2012. There are many new changes to the schedule with the addition of 5 brand new classes as well as the addition of a new / additional time slot for existing classes. Here’s a run down of the changes:

New Classes:

• We have added an “Open Gym” time slot for our CrossFit / Performance Fitness members every day of the week at 3:45-5pm. This time slot will allow members to make up a workout on their own or work on whatever skills or exercises they would like. For liability reasons, interested members must pay a 1 time fee to test in to this time slot.
• We have added a “Women’s Only” CrossFit / Performance Fitness class on Tuesday and Thursday at 11am.
• We have added an advanced class called Athletic Lab Advanced Team for those members who are looking to compete in CrossFit or Sparta Challenge style competitions. We will work on advanced skills and perform more challenging workouts. This class will take place on Sundays at 12:30pm and is by invite only. Please inquire if you are interested.
• We have added a CrossFit Endurance class on Thursdays at 6:30pm. This class will perform a running or endurance-based workout followed by a bodyweight strength WOD.
• We have added a Scholastic Junior Select program on Tuesday and Thursday at 5pm. This program will have similar attendance requirements as our Scholastic Select program (renamed to “Varsity Select”) but will be aimed at members under 14 years of age.

Changed Class Times / Structure:

• We have moved the Tuesday 5pm Scholastic Conditioning and Thursday 5pm Scholastic Strength classes to 3:45pm.
• We have increased our maximum capacity for CrossFit / Performance Fitness classes to 16 from 15 and have ensured that additional staff are present to assist.
• We will be splitting our traditional Scholastic classes in to 2 groups by age and ability when necessary to ensure that we can provide the highest possible level of service to our broad range of clientele.
• We will be splitting our Scholastic Select program in to 2 groups by age and ability. Athletes enrolled in the Scholastic Select program who are 14 and older are suggested to attend the 5pm Monday, Wednesday and Friday classes. Athletes enrolled in the program who are younger than 14 are suggested to attend the 5pm Tuesday and Thursday sessions.

Additional Class Times for Existing Classes:

• We have added a second CrossFit / Performance Fitness class on Saturdays at 10am.

Power Clean 6x2 + 1 Front squat second rep

Strict Pullups 5x5 add weight if necessary to challenge
Lunges 5x6+6

2 rounds: 1 min work, 1 min rest interval - Cumulative rep count
Calorie Row
KB swing (24kg, 16kg)
V-ups
Goblet Squat (24kg, 16kg)
OH walking lunge steps (20kg, 10 kg)

5x4 Front Squats

4x5 3sec Hold Pullups
4x20 Flutter Kick

Suicide Series:
3x20m Run (length of the open space or if weather permitting outside)
40 Double Unders (or 120 Singles)
3x20m Run
40 Triangle Push-Ups
3x20m Run
40 Mountain Climbers
3x20m Run
40 Lunge jumps
3x20m Run
40 V-Ups
3x20m Run
40 Burpees

Overhead Squat 5x4

Barbell Push Press 4x5
Weighted V-ups (5kg, 4kg) 4x12

For Time:
Buy in – 400m run
40 Pullups
100 Squats
60 Pushups
Cash Out – 400m run

Snatch: 6 x 2

10 minutes to find squat max

2’ pushup test

4 x 10 tire flips
4 x 10 tire jumps

Kelly (50, 40, 30, 20, 10 for time of the following exercises)
Squats
Pushups
V-Ups

OH Walking Lunges: 5 x 40m
Extended Rock: 5 x 15

4x5+5 Single Arm KB Swing

4x6 Weighted Pull-Ups
4x8+8 Lunges

20min AMRAP
100m Run
10 Deload Push-Ups
20 Squats
20 MB Sit-Ups (Feet on floor in butterfly position, sit-up to touch MB to your toes)
10 Burpees