Holiday Hours at the Box

Wednesday, December 24th: 0900 only

Thursday, December 25th: Closed

Friday, December 26th: 0900

Wednesday, December 31st: 0900 and 1630

Thursday, January 1st: 1100 and 1630

*All other days’ classes will run as normally scheduled.*

 

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19 December 2014

Announcements

Please try to make sure you are signing into Wodify for each class you take. Also, try to log your results and get used to using the program as your journal. It’s a great way to keep track of your progress.

CrossFit Belmont – CrossFit

Strength/Skill

Push Press (3 x 3 x 2 x 2 x 1)

WOD

Metcon (Time)

Down and Back Bear Crawl

21 Front Squats (95/65)

21 Push Press (95/65)

21 Weighted Box Step Ups (95/65)

Down and Back Crab Walk

15 Front Squats (95/65)

15 Push Press (95/65)

15 Weighted Box Step Ups (95/65)

Down and Back Crab Walk

9 Front Squats (95/65)

9 Push Press (95/65)

9 Weighted Box Step Ups (95/65)

Down and Back Bear Crawl

Mobility

Athlete’s Choice!

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Happy Friday!

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18 December 2014

Announcements

Please try to make sure you are signing into Wodify for each class you take. Also, try to log your results and get used to using the program as your journal. It’s a great way to keep track of your progress.

CrossFit Belmont – CrossFit

Strength/Skill

Sumo Deadlift (15 Minutes to Determine your 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Burpees

1 Rope Climb

30 Double Unders

Mobility

Achilles Stretch

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Waiter’s Carries (4 Down and Backs; 45/25; alternate arms)

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17 December 2014

Announcements

Please try to make sure you are signing into Wodify for each class you take. Also, try to log your results and get used to using the program as your journal. It’s a great way to keep track of your progress.

CrossFit Belmont – CrossFit

Strength/Skill

Pull Up Work

Work the kip, practice butterfly, weighted, strict—just get on the bar!

WOD

10 Minute Death By x 3

No rest between each Death By. If you can’t complete a round in the given minute, finish it and take the rest of the next minute off. Start back at the top of the next minute.

Metcon (AMRAP – Rounds)

10 Minute Death by Pull Ups (Starting with 1 rep, add one rep each minute)

Metcon (AMRAP – Rounds)

10 Minute Death by Ab Mat Sit Ups (Starting with 5 reps, add one rep each minute)

Metcon (AMRAP – Rounds)

10 Minute Death by Squats (Starting with 10 reps, add one rep each minute)

Mobility

Athlete’s Choice!

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Run Backwards-Stop Sign to Stop Sign

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16 December 2014

CrossFit Belmont – CrossFit

Strength/Skill

Snatch (15 minutes to find your 1 RM)

WOD

Metcon (Time)

5 RFT

10 Snatch (60% 1 RM)

15 Toes to Bar

20 Burpees

Mobility

Shoulder

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Tabata Plank Holds

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15 December 2014

CrossFit Belmont – CrossFit

Strength/Skill

Floor Press (3 x 3 x 2 x 2 x 1)

WOD

Metcon (Time)

7 RFT

11 Deficit Push Ups (45/25)

400 Meter Run

Mobility

Wrists

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50 Partner Wall Ball Pass Ab Mat Sit Ups

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January Foundations Series Dates

The First January Foundations Series Dates are as Follows:

Class 1: Monday the 5th at 1000 (10:00am) or Tuesday the 6th at 1930 (7:30pm)

Class 2: Wednesday the 7th at 1000 (10:00am) or Thursday the 8th at 1930 (7:30pm)

Class 3: Monday the 12th at 1000 (10:00am) or Tuesday the 13th 1930 (7:30pm)

Class 4: Wednesday the 14th at 1000 (10:00am) or Thursday the 15th at 1930 (7:30pm)

The Second January Foundations Series Dates are as Follows:

Class 1: Monday the 19th at 1000 (10:00am) or Tuesday the 20th at 1930 (7:30pm)

Class 2: Wednesday the 21st at 1000 (10:00am) or Thursday the 22nd at 1930 (7:30pm)

Class 3: Monday the 26th at 1000 (10:00am) or Tuesday the 27th 1930 (7:30pm)

Class 4: Wednesday the 28th at 1000 (10:00am) or Thursday the 29th at 1930 (7:30pm)

 

 

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