CrossFit Gypsum CO

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Wednesday, August 7th

Pre:

   1a) 2 x 20 T2B

   1b) HS Practice

Strength:

   Back Squats  3 x 5 @ approx. 70% of 1RM

Conditioning:
   
4 Rounds for time:
    Run 400m
    20 Air squats

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 Welcome Scooter! Great job on your 1st workout at Backwoods!

Tuesday, August 6

Pre:

Warmup #6

Strength:

Clean and Jerk 5 x 3 (technique focused)

20 Sit ups after each set

Cond:

7 Rounds for Time:

7 Clean and Jerk (135/95)

7 pull-ups

7 push ups

 

Opening day! Monday, August 5

Pre:

    Warmup #3

Strength:

   5 x 3 Strict press

   30 DU after each set

Conditioning:

   70 KB thrusters- 1 KB (1.5/1)

 
At the top of every minute do 2 burpees
 

Midline: 50 Abmat medball sit-ups

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The light at the end of the tunnel!

  

It has been almost a year in the making, but we can finally see the light at the end of the tunnel!  We have the equipment, the construction is 90% complete, and we have tested all the workouts planned for the 1st month of business!  The workouts are an awesome blend of power, coordination, strength, and endurance that anybody can complete with confidence.  We have worked through all of the intricacies so you don't have to worry.

 

August 5th can't get here fast enough.  We cannot wait to open the doors so that we can give you, our friends and family, yet another option when it comes to your health and fitness.  

 

Our scheduling software is live.  If you have experience with the type of fitness programming we use you can start signing up for classes now using the "sign up for class" tab above. You will need to create an account through SuperSaas using the prompts once you click on the "sign up for class" tab.  If you do NOT have experience with our type of programming then you should contact us so we can enroll you in our next on-ramp class.  At the end of this entry you will find an example workout.  If you are not confident in knowing what all the moves are (you do not need to be able to do the weight, just what the movements are) you should probably contact us for the on-ramp class. 

 

Memberships should be purchased using the "buy membership" tab above.  You will first need to create an account using the "create an account" tab on the right of the screen.  However, please do not purchase a membership until after your first class.  You will be billed on a recurring basis through pay-pal every 30 days starting on the date you initially purchase.  We don't want you to accidentally pay us for a service you have not received.

 

Example Workout:

 

3 Round for time

 

30 Double undersDSCN0079

 

5 Deadlift (135/95)

  

5 Power Clean (135/95)

 

5 Push Press (135/95)

 

5 Front Squat (135/95)photo2

 

5 Kettle Bell Swings (2/1.5 pood)

 

We can't wait to see you so don't hesitate to contact us if you have any questions,

 

Your Friends,

 

Rob, Laura, Roy, and Linz

 

  

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Page 228 of 228

CrossFit Journal: The Performance-Based Lifestyle Resource