|Posted by Lisa Celentano on December 6, 2022 at 5:05 PM||comments (3)|
3 SESSIONS TODAY
8:30 AM * 4:15 PM * 5:30 PM
I have had a few complaints about classes starting late due to late arrivals and way too much CHIT CHAT!! Please arrive on time or even early and START YOUR WARM UP!
DOUBLE UNDERS (SINGLES DO NOT COUNT!!!)
BONUS: 50 WALKING LUNGES
|Posted by Lisa Celentano on December 5, 2022 at 5:05 PM||comments (102)|
We will be using the same WARM UP for the entire month of DECEMBER!
It's the common man's workout!! Stay safe, stay limber....and get STRONG!
WOD - FOR TIME
75 KB SWINGS
RUN 1 MILE
75 KB SWINNGS
I will allow you guys to break this up into 2 sets of 38/37 KB SWINGS and 800m RUN...but I'd prefer you
tough it out and work at it as written .
|Posted by Lisa Celentano on December 3, 2022 at 10:05 PM||comments (101)|
WOW! It's already DECEMBER!!
I've got an action-packed month planned for you all starting with TODAY! Let's start with re-embracing our effective warm ups!
WARM UP: 2 ROUNDS
STRENGTH: BACK SQUAT 5-5-5-5-5
WOD: "JENNY" 20 MINUTE AMRAP
|Posted by Lisa Celentano on November 30, 2022 at 4:55 PM||comments (697)|
TABATA: 8 cycles of 20sec ON/10sec REST
JUMP ROPE/DBL UNDERS
WEIGHTED SQUATS 60/30 lbs.
PLANK HEEL LIFTS
|Posted by Lisa Celentano on November 29, 2022 at 5:45 PM||comments (1)|
Let's work on one of my all time LEAST FAVORITES!!! The OVERHEAD SQUAT!
5 X 5 adding weight each round, shooting for your PR
5 rounds for time of:
400 meter run
15 Overhead squats Rx 95#/65#
|Posted by Lisa Celentano on November 28, 2022 at 5:35 PM||comments (14)|
SKILL REVIEW: Sumo Deadlift High Pull
15 minutes of technique training reaching highest weight possible with clean form.
WOD - 21 - 15 - 9
BOSU PUSH UPS
KNEES TO ELBOWS
ROW 250/RUN 200 after each set
|Posted by Lisa Celentano on November 27, 2022 at 4:15 PM||comments (44)|
200m RUN P-1 carries ball 100m, P-2 carries ball 100m
P-1 20 WALL BALL SHOTS
P-2 GLUTE BRIDGE WALL CLIMB (THEN SWITCH)
ONLY COUNT GLUTE BRIDGE WALL CLIMB REPS FOR TEAM TOTAL
|Posted by Lisa Celentano on November 23, 2022 at 5:25 PM||comments (146)|
ONE CLASS TODAY - 9:00 AM ONLY!!!
I decided to do something different this year, and give all of you a chance to sleep in just a little before the fun begins!! I'm thinking this might have to become an annual event...It's still a 5K, just broken up with a few goodies!
WHEN: Thanksgiving Morning
WHAT TIME: 9:00 AM
WHERE: CrossFit Sebring
WHAT: A fun 5k broken into (6) 800m runs with 5 BURPEES & 10 AIR SQUATS at each round. Ideal for beginners through advaned.
ANYONE IS INVITED TO COME PLAY......
& it's FREE!!!!! with plenty of parking!
|Posted by Lisa Celentano on November 22, 2022 at 5:30 PM||comments (206)|
This is a great one to repeat from 2011!!
See you tomorrow for our CROSSFIT SEBRING TURKEY TROT!!
|Posted by Lisa C - Owner on November 21, 2022 at 4:30 PM||comments (33)|
20:10 (8 ROUNDS each exercise)
PLATE PRESS 45/35
MED BALL SITUPS
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