Category: Workout of the Day
Bradshaw
Here are some of our most recent On Rampers! It’s been so fun having them in the regular classes! I love working with the newbs!
Bradshaw
10 R0unds:
3 HSPU
6 Deadlift 225/155
12 Pull ups
24 Double Unders
4 x 400m
4 x 400m
rest 3-5 min between runs
Burnout:
max rep GH sit ups in 60 seconds
I don’t want to get big
This is a statement I hear all the time. Take a few minutes to read the two articles below and hopefully it will get you excited about picking up heavy stuff! First, if you want to look like a bodybuilder you have to train like one…and possibly take steroids. This type of training looks like high rep medium weight sets, little to no cardio, and eating a lot of food to provide a surplus of calories for your body. This is not what we do at CFUV! We do a variety of running, gymnastics, power lifting,olympic lifting, jumping,throwing, etc and combine this with a diet that reduces inflammation and supports your activity level. Did you know that after the age of 25, the average person begins to lose a percentage of their muscle mass each year. Each pound of muscle burns somewhere around 37.5 calories per day.
Let me just use this as my personal testimony as to how a solid workout program that includes resistance training combined with a paleo diet can get you and keep you the healthiest you’ve ever been. Here is a snapshot timeline:
Running, Plyo Push ups, Wallballs, Ball Slams
Workout times today are at 8 and 9, with CFE also at 9
Thrusters and Muscle Ups
9-6-3
Thrusters 165/115
Muscle Ups
Recovery:
row 1000m slow/light
mobility time
Want a discount on your membership?
- Pay for a year up front and save 20%
- email brandy@crossfituv.com or call 801-900-3480 to take advantage of this great offer
- non-refundable and non-transferable
- offer ends April 30th
- limited quantities available
Saturday Schedule:
Class times on Saturday are at 8 and 9 am, with CFE also at 9.
400m, Kb Swings, Squats
3 Rounds
400m
30 Kb Swings 53/35
30 Squats
Recovery:
5 min walk with arm swings
PWOD:
4 Rounds:
200m
30 Rkb Swings 70/53
30 Jumping Squats
The Goodwins
Power Clean
Power Clean
3-3-3-3-3
Saturday Schedule:
Our new Saturday class schedule will be 8 and 9 am with CFE also at 9.
Fight Gone Bad
Fight Gone Bad
Three rounds of:
Wallballs 20/16
Sumos 75/55
Box jump 20″
Push press, 75/55
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
New On Ramp class starts today! See you at 5:45 am or 5:30 pm
Want a discount on your membership?
- Pay for a year up front and save 20%
- email brandy@crossfituv.com or call 801-900-3480 to take advantage of this great offer
- non-refundable and non-transferable
- offer ends April 30th
- limited quantities available
