Wed - April 8th

Elizabeth working at North Hampton in the "Old Days" - when CrossFit Amelia Island was working out of the back of a Chevy Tahoe!

Warm Up:

15 SDHP - Sumo Deadlift High Pull - Bar

10 Push Ups

400m Run

(3 rounds)

Skill: Pose Running

100m Quick Arms and Feet

WOD:

1 RM Deadlift - work up to max weight

once done deadlifting then...

15 tire flips for time (wear your dirty shirts!)

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

yes...double pullups if jumping!

MARY and CHRIS are the Forever Fit Challenge Winners!

Female Winner and Second Place Male winner goes to CrossFitter's Mary and Chris Hamilton! We are so proud of you! Keep up the GREAT work!

Monday Madness - April 6

The Hamiltons

Congratulations Chris and Mary Hamilton - winners of the Club 14 Fitness Forever Fit Challenge. Each year C14F hosts the FF Challenge to see who can lose the most bodyfat within 8 weeks. Mary won 1st place and was awarded $1000 for her efforts. Chris was awarded 2nd place for his "49 POUND" fat loss and won $300. Together, the CrossFit couple has won the most amount of loot during the contest AND the have beat the previous record for the couple who has lost the most bodyfat during the contest. Unbelievable effort Hamilton's! Way to represent! We Love You!


Warm Up:
5 Back Extensions
6 Shoulder Press - bar only
7 High Knee Skips - w/each leg
8 Squat Jumps - Air
(3 rounds)

Skill:
none

WOD:
800m run
15 Wall Ball - (M=20 / W=14)
(3, 4 or 5 rounds)

• 3 rounds = less than 6mo of CrossFit
• 4 rounds - any one else
• 5 rounds - only white shirts

Sat - Helen

Joe learning a Power Clean from the Harvey Newton Clinic last month

Warm Up:
"CF East Warm Up"
5 Pull Ups
10 Push Ups
15 Air Squats
20 Kettlebell Swings
(3 Rounds)

Skill:
2 rounds of 15 second Pose Running Arm Swings

WOD:
"Helen"
400m Run
21 KB Swings
12 Pullups
(3 rounds)

Ahhh - Friday

Charlie Booker making Gymnastics work look easy - Thursday

Static Core Ab/Oblique Holds - 4 positions - NO FEET on floor

...and now the pain of 4 minute sets in.....

Warm Up:

20 Frankenstein March Steps

20 Reverse Lunge Steps w/ Twist

250m Row

10 DB Snatch Right

10 DB Snatch Left

(2 rounds)

Skill:

30 High Knee Wall Jog - 2 rounds

WOD:

15 GHD Sit Ups

30 DU's

11 Burpee Box Jumps

(3, 4, or 5 rounds)

• If no DU's (Double Unders - then...5x normal jumps)
• CF - 6 mo or less = 3 rounds
• 6mo-1yr = 4 rounds
• Only white shirts are allowed to do 5 rounds

Thursday April 2nd

Happy 6th Birthday Hampton!

Row 500

21 Push Press (M=75, W=55)
21 Abmat situps
4 Rounds