Archive for: July 2008

Announcement

Welcome to CrossFit Champions

Filed under: CrossFit Champions - 10 Jul 2008

If you are new here, please spend some time on our pages, reading about who we are and what we do, our trainers, our programs and training schedule.

We hope you like what you see, and if you have any questions please don’t hesitate to contact us as we would like to help you in any way we can!

Also, a quick note on the training blog (below): As you read the posts below this one and see what our training is like, please don’t let the workouts scare you away! Keep in mind that the workouts posted are for our top level athletes. Everything we do is scaleable to the point that we can work with anybody, including you, regardless of what fitness level you are currently at.

If you are ready to get started right away, again please read the Programs and Schedule pages and then contact us by phone or email, or simply stop by our facility, so we can get you going!

We also have a free CrossFit workout every Saturday at 9:00 a.m. Come by and try us out!

Matt Pam Laura Chris

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Upcoming Events!

Filed under: CrossFit Champions - 10 Jul 2008

Mark your calendars and don’t miss these upcoming events!

See the Training & Event Schedule page for full details. Contact Us with any questions.

Fight Gone Bad III.

Workout fundraiser for the Prostate Cancer Foundation.
Saturday, September 27th, 10:00 a.m. at CrossFit Champions. Click Schedule page for full details.

New CFC T-Shirts!
Ask about the new “Check your ego at the door.” and “Blood, sweat and tears…it’s all CrossFit.” T-Shirts and tanks! Check them out at the gym or purchase online here.

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July 31, 2008

8-1-08 - Friday CFC WOD

Filed under: WOD - 31 Jul 2008

3 rounds for time:

Run 800m
50 Walking Lunges (25 each leg)
50 Push-ups

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July 30, 2008

7-31-08 - Thursday CFC WOD

Filed under: WOD - 30 Jul 2008

As a group*:

50 Med Ball Clean & Jerk (m:16lb,f:12lb)

*The MBC&J will be broken down into individual movements. Every movement will be done as a group upon instructor command. All participants must complete each movement together and be in proper position before the instructor will call for the next movement.

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July 29, 2008

7-30-08 - Wednesday CFC WOD

Filed under: WOD - 29 Jul 2008

“Fight Gone Bad”

Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:

Wall Ball Shots (m:16lb,f:12lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20″ box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.

Attention CFC Athletes: We will be running you through this in groups, starting a new watch for a new group as close to every half hour as we can (4:30,5:00,5:30,6:00 and 6:30 p.m.). Please show up in plenty of time to complete your warmup and help set up for one of the half hour time slots.

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