CrossFit Upgrade posted on Facebook
Reminder- Yoga tonight at 6:30pm!
*Free for all members. $5 for any friends or family.
* The last regular class is 5:30pm.
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So many of you are aware that we are starting a new lifting program/Barbell club to get everyone on the same page with their training. New Oly Coach- John has put together this lifting program geared towards crossfitters and doing well in the upcoming CF games season- The Open. I have created a private facebook group page designed to have a platform to ask John questions, upload lifting videos of your training for critique and input- a kind of virtual coaching- as he cant be at the gym everyday to offer advice.
This is separate programming designed for members who have a a good grasp on the lifts, who want to increase their strength and capacity. 5 days a week about an 1hr-1.5hr of training. Please message me or let me know if you are interested.
Come out this Saturday to Dynamic Duo Crossfit Competition at the Long Beach Fitness Festival to support your fellow CF Upgrade members and Coachs that will be competing. The events will take place all day Saturday, I will post heat times as soon as they are announced. ps. They will be serving beer.
Hey guys, remember this Saturday we are doing the Phoenix Unbroken Charity WOD at Upgrade. It’s to support a great cause, and a friend of CF Upgrade. If you have a moment, register at: https://www.wodrocket.com/index.php/competitions/find-events/phoenix-unbroken It’s only $20. If we have the most people register, than we can win a couple new bars for the gym. A WOD! A good cause! And new bars! Oh me, oh my.
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Wednesday 2.10.16 30:00 EMOM Even: (Snatch + Heaving Snatch Balance + OHS) @ 75-85% Odd: 45sec Cal Row Record total cals ___________________________ Post WOD Core 10-15 Turkish Getups per side or Build up and set a max TGU (must complete on both sides to count)
A total of 15min of work, with 5min of those being focused on getting vertical in some way. The other 10min are going to be about ‘cardio’ output. Be sure to use the rest time to slow their heart rate down and prepare for the next round. Score = Total reps of hip extensions + box over burpees.
During, and directly after exercise, your body is breaking down fuels and tissues to create energy and force. This results in your body needing to repair itself, or recover. http://www.alisocrossfit.com/blog/how-important-is-recovery
The 2016 CF Open is coming! We are pre-ordering shirts through WOD shop who are printing all the shirts and delivering to DogTown on February 24th. So be a part of the new hotness that is DogTown CrossFit 2.0 and join TEAM DOGTOWN with your official DT Open T shirt. Just order online through this link and select to pick up at DT. Yes the shirts are 30 dollars. The time is short they are guaranteed to be printed on American apparel. http://www.wodshop.com/brands/DogTown-CrossFit.html
Tuesday, February 9 - http://www.vaultcrossfit.com/2016/02/tuesday-february-9/
Registration is Open Space is limited * Your own personal CFCP Coach for 8 weeks * Kickoff and Ending with a Benchmark Workout * Goal Setting Meeting * Customized Nutrition Plan * Weekly Bonus workouts to accomplish outside of class * Requires 2x per week CFCP class workouts * CFCP online Wod Journal and Food Log * Before and After Photos * Before and After Measurements * Weekly grading of food logs * Nutrition Seminar with your Coach * Skills Training with your Team * Teammates to help keep you accountable * I Do The Impossible Challenge T-Shirt www.crossfitcp.zenplanner.com
As we evolve our practice here at the gym breath technique becomes increasingly important. Check the vid, wake up early and come play with the Wim Hof breath technique Tuesday 530 am. Monday's Workout Competition FT 1250m Run 20 Push presses (115/75) 30 KB Russian twists (24/16) 40 Burpees 30 KB Russian twists 20 Push presses 1250m Run And Coming Tuesday… [ 43 more words. ] http://crossfitla.com/breathe-2/
CrossFit Counter Culture - Group Class Warm-up Run or Row 400m 15 Ring Row 10 T Push Up 15 GHD Hip Extension 5 min mobility Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Accessory work 3 Rounds 15 GHD Sit Up 1 min weighted plank http://crossfitcounterculture.com/2016/02/06/02072016/
Another awesome turn out for Team WOD, so of course we had to flex on ya! #FlexZone #flexonem #JoinTheBest #CrossFitAmethyst #bestbox #crossfit #gymnastics #weightlifting #power #strength #miserylovescompany #StantonStrengthMethod #onlygettingstarted #TeamCFA #onlygettingstronger #bestgym #oakharbor #whidbeyisland #fitfam #functional #fitness #becomeanathlete #amethystathlete #lovelifting #lovefitness #lovelife #supportyourlocalbox #CFA #2016herewecome
Bridgetown CrossFit's Friday WOD: Power Clean build up to heavy 3 THEN 2x2, 3x1 12 Minutes on the Minute 3 Clean Pulls (80% of 3) 2 Power Cleans 5 Ball Slams http://bridgetowncrossfit.com/bridgetown-crossfit-wod/02/cleans-and-slams/