Warm Up
PVC:
20 Pass Thrus
10 OHS
15 Good Mornings
2x
Dynamic Stretching
WOD
10,9,8,7,6........1
Burpee Deadlifts and Pullups
shoot for bodyweight deadlifts, if you cannot do bodyweight, scale but keep it heavy, don't undershoot the weight and don't lose your form! Form over time on this one, protect your back and make sure to reset with each rep.
About Crossfit Amelia Island (CFAI)
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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Blog Archive
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2010
(227)
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January
(33)
- Feb 1-Monday - Beach Day
- Sunday Rest Day
- CrossFit East / Lululemon Help for Haiti
- Thursday - Endurance/Running Day
- Thursday - Karen
- Wed - Jan 27th
- Saturday WOD for Haiti
- Tues - Filthy Fifty
- Monday - Grace
- Saturday
- Friday
- Thursday PM
- Thursday, January 21, 2010 - Endurance Day
- Crossfit Kids
- Wednesday
- TUESDAY
- Monday, Jan 18 - Eva T
- Sat - Squat Bench
- Friday - Fridged Helen
- Thursday Night WOD
- Thursday, January 14th - Endurance Day
- Wednesday
- Tuesday - Jan 12 Upstream Row
- Mon - Jan 11
- National Strength and Conditioning Association
- SAT BRUISER
- FRIDAY
- Thursday - Option
- Thursday, January 7th - Endurance/Running Day
- Wednesday, January 6th
- Tuesday, January 5th
- New Year's Resolution....Kick more butt! Mine or ...
- Saturday, Jan 2nd
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▼
January
(33)
6 comments:
12 people in the Sat morning class, great turnout and great effort. This was not an easy workout by any means but I was really impressed with each athlete's form. This was a workout where form trumps time and you guys rocked it!
Nice job Katy! Love the WOD and the concept. Athletes - give me some times??? Less than 15 min?
I was most certainly stressing form over time. 21:00 #185 and GHD situps (vs pullups)
Great workout!
225 lbs. 16:02
I went light at 95#, but definitely still felt this workout. Time: 18:40(ish)
Adam said you did an AWESOME job! Thanks for really helping out and giving me the opportunity to attend the conference.
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