columbiacrossfitwod.blogspot.com

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Tuesday, July 3, 2012. HAPPY 4th of July. Monday, July 2, 2012. 95lb Deadlift (stiff legged). Sunday, July 1, 2012. 8 MB clean and jerk slam. 20 Hanging single leg high knees. Saturday, June 30, 2012. Thursday, June 28, 2012. Thank God Its Fun Friday). DB Push Press 100 reps. Ring row 100 reps. GHD back ext 100 reps. Leg lifts 100 reps. Kettlebell swings 100 reps. Push ups 100 reps. Wednesday, June 27, 2012. Tuesday, June 26, 2012. 300 Jump ropes/ 100 DU. 30 Toes to bar. Subscribe to: Posts (Atom).

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WOD | columbiacrossfitwod.blogspot.com Reviews

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Tuesday, July 3, 2012. HAPPY 4th of July. Monday, July 2, 2012. 95lb Deadlift (stiff legged). Sunday, July 1, 2012. 8 MB clean and jerk slam. 20 Hanging single leg high knees. Saturday, June 30, 2012. Thursday, June 28, 2012. Thank God Its Fun Friday). DB Push Press 100 reps. Ring row 100 reps. GHD back ext 100 reps. Leg lifts 100 reps. Kettlebell swings 100 reps. Push ups 100 reps. Wednesday, June 27, 2012. Tuesday, June 26, 2012. 300 Jump ropes/ 100 DU. 30 Toes to bar. Subscribe to: Posts (Atom).

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2 run 1 mile

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10 stephen

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WOD | columbiacrossfitwod.blogspot.com Reviews

https://columbiacrossfitwod.blogspot.com

Tuesday, July 3, 2012. HAPPY 4th of July. Monday, July 2, 2012. 95lb Deadlift (stiff legged). Sunday, July 1, 2012. 8 MB clean and jerk slam. 20 Hanging single leg high knees. Saturday, June 30, 2012. Thursday, June 28, 2012. Thank God Its Fun Friday). DB Push Press 100 reps. Ring row 100 reps. GHD back ext 100 reps. Leg lifts 100 reps. Kettlebell swings 100 reps. Push ups 100 reps. Wednesday, June 27, 2012. Tuesday, June 26, 2012. 300 Jump ropes/ 100 DU. 30 Toes to bar. Subscribe to: Posts (Atom).

INTERNAL PAGES

columbiacrossfitwod.blogspot.com

1

WOD: April 2012

http://www.columbiacrossfitwod.blogspot.com/2012_04_01_archive.html

Monday, April 30, 2012. 1 Rep Max Deadlift. 1 Rep Max Back Squat. 1 Rep Max Shoulder Press. Add the one rep max from each lift to get your total.). Four dumpster runs and four telephone pole runs. As fast as you can.). Sunday, April 29, 2012. Max Height Box Jump / Box Jump Skill Work. 3 Rounds For Time:. 12 Lunges (w/ weight overhead). Saturday, April 28, 2012. REST DAY. . . Friday, April 27, 2012. 4 Rounds For Time:. Thursday, April 26, 2012. CINDY AND THE BEAR". 10 Rounds for Time:. 1 Round of Cindy.

2

WOD: December 2011

http://www.columbiacrossfitwod.blogspot.com/2011_12_01_archive.html

Saturday, December 31, 2011. I know from personal experience that mine doesn't. I set goals, whether they be life goals, workout goals, or career goals, because that's what drives me every day. Working toward accomplishing what I have set out to do. That is what gives us meaning. what gives us purpose. Remember to bring your goals with you on Tuesday. Your trainers are waiting. OH YEAH, I ALMOST FORGOT. 50 Walking Lunges holding weight overhead. 30 Walking Lunges holding weight overhead. 50,40,30,20,10.

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WOD: 6-30-12 WOD

http://www.columbiacrossfitwod.blogspot.com/2012/06/6-30-12-wod.html

Saturday, June 30, 2012. June 30, 2012 at 2:46 PM. Wish it had been that easy! Subscribe to: Post Comments (Atom). Awesome Inc. template. Powered by Blogger.

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WOD: 7-4-12 WOD

http://www.columbiacrossfitwod.blogspot.com/2012/07/7-4-12-wod.html

Tuesday, July 3, 2012. HAPPY 4th of July. Subscribe to: Post Comments (Atom). Awesome Inc. template. Powered by Blogger.

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WOD: May 2012

http://www.columbiacrossfitwod.blogspot.com/2012_05_01_archive.html

Thursday, May 31, 2012. For each team member. Kettle bell swing- 60 reps. Sit up- 100 reps. For example: A 2 person team would double the repetitions and must complete all the reps together any way they wish. One person must always be rowing until its completed. Wednesday, May 30, 2012. Dead lift-1 rep max. Back squat- 1 rep max. Tuesday, May 29, 2012. Split Squats- 6-6-6-6 each leg. Monday, May 28, 2012. 200m run (with ball or weight). Sunday, May 27, 2012. Three rounds for time of:. Friday, May 25, 2012.

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columbiacf.blogspot.com

Columbia CrossFit: October 2011

http://columbiacf.blogspot.com/2011_10_01_archive.html

Wednesday, October 26, 2011. Some Changes To Note. If you have not received our November News Letter at the gym yet please pick one up! Class Changes will start next week Monday Oct, 31st. Mon-Fri 6-7am, 12-1pm, 5-6pm. Mon-Thur there will also be a 6-7pm class. CrossFit Kids class will be Mon, Wed, Fri 4- 4:45pm. Monday, October 24, 2011. Something you will notice over the next couple of months is that we will be doing more heavy lifting then normal. Some days that is all we will do! Race start 12:20 pm.

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Columbia CrossFit: August 2011

http://columbiacf.blogspot.com/2011_08_01_archive.html

Wednesday, August 31, 2011. Why we are different. So what makes our CrossFit Gym different from every other Gym or CrossFit Gym? CrossFit has thousands of great sayings about scaling ("your only as good as today", "universally scalable", "its scaled for you", etc) and for the most part I think CrossFit gyms have gotten it right. However, there are a few gyms out there that take the "elite fitness" a little too seriously. Do we want all of our members to have "elite fitness"? Monday, August 29, 2011.

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Columbia CrossFit: Motivation!

http://columbiacf.blogspot.com/2012/06/motivation.html

Wednesday, June 6, 2012. All classes are excelling. Keep up the good work! Subscribe to: Post Comments (Atom). Work Out of the Day. Columbia CrossFit Class Schedule. Columbia CrossFit Endurance Program. 106 Rt. 66 E. Columbia, CT 06237. CrossFit Exercises and Demo's. Nutrition and Health Coaching. Evelyn DeDominicis - Certified Nutritional Consultant. There was an error in this gadget. Friends of Columbia CrossFit. Awesome Inc. template. Powered by Blogger.

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Columbia CrossFit: Check This Out!!

http://columbiacf.blogspot.com/2012/06/check-this-out.html

Tuesday, June 5, 2012. Here is a great story for all athletes. A high school track athlete made the decision to put a competitor first, showing great sportsmanship. Because its not important what place you come in. its about how you cross the finish line. Here is the link that explains the story:. Http:/ sports.yahoo.com/blogs/highschool-prep-rally/ohio-runner-stops-state-final-aid-fallen-opponent-100722161.html. Subscribe to: Post Comments (Atom). Work Out of the Day. Columbia CrossFit Class Schedule.

columbiacf.blogspot.com

Columbia CrossFit: November 2011

http://columbiacf.blogspot.com/2011_11_01_archive.html

Wednesday, November 30, 2011. Snatch Balance. . . . A Balancing Act? Many of our gym members are new to CrossFit and it is easy to become overwhelmed with the vast number of exercises that CrossFit exposes you to. One movement that seems to be overlooked by many trainers is the snatch balance. This is a great way to become confident with stabilizing weight overhead while in a squat position. Please review the video below as it will help many of you with the WOD for 12/1/11. Wednesday, November 9, 2011.

columbiacf.blogspot.com

Columbia CrossFit: ATTENTION GYM MEMBERS!

http://columbiacf.blogspot.com/2012/06/attention-gym-members_09.html

Saturday, June 9, 2012. Yesterday, our gym email account was hacked into and a potentially dangerous email was sent to all of our members. It reads something like "Sad News. Columbia CrossFit" Please do NOT open this email as it may contain viral threats to your computer. We apologize for this and have taken measures to re-secure our system to prevent any further complications. We'll see you in class. . Subscribe to: Post Comments (Atom). Work Out of the Day. Columbia CrossFit Class Schedule.

columbiacf.blogspot.com

Columbia CrossFit: July 2011

http://columbiacf.blogspot.com/2011_07_01_archive.html

Sunday, July 31, 2011. Friday, July 29, 2011. 3 Rounds for time. Thursday, July 28, 2011. Wednesday, July 27, 2011. After 2 rounds run 1 mile before finishing last 2 rounds. Tuesday, July 26, 2011. 10 Bar facing burpees. 10 Ground to over head. Monday, July 25, 2011. Saturday, July 23, 2011. Friday, July 22, 2011. Thursday, July 21, 2011. Have fun with it! Wednesday, July 20, 2011. Sumo Deadlift High Pull. Tuesday, July 19, 2011. Death by Pull Ups. Monday, July 18, 2011. 5 Rounds for time. 10 Toes to Bar.

columbiacf.blogspot.com

Columbia CrossFit: Arbonne Workshop

http://columbiacf.blogspot.com/2012/06/arbonne-workshop.html

Tuesday, June 12, 2012. We will be hosting an Arbonne information session at CCF. Come sample some products and hear what Arbonne has to offer. Arbonne Essentials is a nutritional line that helps to meet the demands of all athletes in a natural way. The products range from all types of supplements to basic macronutrients like granola bars. They have something for everyone. Check out their site here:. Subscribe to: Post Comments (Atom). Work Out of the Day. Columbia CrossFit Class Schedule.

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Columbia CrossFit: 6-21-12 Announcement

http://columbiacf.blogspot.com/2012/06/6-21-12-announcement.html

Wednesday, June 20, 2012. There will be no noon class thursday (6/21). The gym will be open with a posted workout. Subscribe to: Post Comments (Atom). Work Out of the Day. Columbia CrossFit Class Schedule. Columbia CrossFit Endurance Program. 106 Rt. 66 E. Columbia, CT 06237. CrossFit Exercises and Demo's. Nutrition and Health Coaching. Evelyn DeDominicis - Certified Nutritional Consultant. There was an error in this gadget. Friends of Columbia CrossFit. Awesome Inc. template. Powered by Blogger.

columbiacf.blogspot.com

Columbia CrossFit: ATTENTION GYM MEMBERS

http://columbiacf.blogspot.com/2012/06/attention-gym-members.html

Friday, June 1, 2012. The summer season is upon us and the gym will be running multiple classes throughout the day. In an effort streamline all traffic through the building and promote efficiency when entering and leaving the gym your trainers are asking you to do the following:. All CrossFit class members are required to report to the downstairs gym to sign in/out for classes. Please use the rear gym entrance for all CrossFit classes. Subscribe to: Post Comments (Atom). Work Out of the Day.

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Home Page - Columbia Crossfit

Welcome to Columbia Crossfit. Columbia CrossFit addresses your goals by developing balanced fitness across the ten physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, Balance, and Cardiovascular endurance. We accomplish these ten physical skills with constantly varied, functional movements that are executed at high intensity with the goal of increasing work capacity across broad time and modal domains then maintaining that capacity for as long as possible.

columbiacrossfitclassschedule.blogspot.com

Columbia CrossFit Class Schedule

Columbia CrossFit Class Schedule. Is a modified/beginners class NO CLASSES : AUGUST 8-12. Is an advanced class. Group On-Ramp is review of lifts and form – one hour for $20 (only the first and second week of each month). Personal Training and Nutritional Counseling. Is a modified/beginners class NO CLASSES : JULY 4th. Is an advanced class. Group On-Ramp is review of lifts and form – one hour for $20 (only the first and second week of each month). Personal Training and Nutritional Counseling.

columbiacrossfitevents.blogspot.com

Columbia CrossFit Events

Wednesday, May 23, 2012. We will be concluding our May Challenge on May 31st and we want everyone there! We will be testing all our athletes in the crossfit total and the mile run. Even if you are not signed up for the May Challenge, come to compete with them or cheer them on. The top 3. Winners will receive prizes:. 1 month free membership. CCF will also have be hosting FootPrints. Here is a link to the store website:. Http:/ www.footprintsshoes.com/athletic shoes.html. Just as a reminder. Columbia Cros...

columbiacrossfitgettingstarted.blogspot.com

Get Started Here

Friday, March 11, 2011. Its easy to get started! All you have to do is take the first step by singing up for one of our "on-ramp" classes and you will be on your way to your best fitness ever. You don't need any prior experience or be at a certain fitness level to get started everyone is welcome. Contact us today to get started! Subscribe to: Posts (Atom). Back to Columbia CrossFit. Awesome Inc. template. Powered by Blogger.

columbiacrossfitmembershipandpricing.blogspot.com

Columbia CrossFit Membership and Pricing

Columbia CrossFit Membership and Pricing. Monday, March 28, 2011. On-ramp" $75 for 3/ 1hr. classes. The on ramp fee is a per person fee. We do offer group/family on ramp sessions.). Columbia CrossFit $100 per month unlimited classes. Drop In" Fee $10. The daily class fee is $10 per class/ open gym time.). Columbia CrossFit Personal Training $50 per hour/per person. Columbia CrossFit Family Membership $100 for first member $80 each additional family member. 300 maximum per household.

columbiacrossfitwod.blogspot.com

WOD

Tuesday, July 3, 2012. HAPPY 4th of July. Monday, July 2, 2012. 95lb Deadlift (stiff legged). Sunday, July 1, 2012. 8 MB clean and jerk slam. 20 Hanging single leg high knees. Saturday, June 30, 2012. Thursday, June 28, 2012. Thank God Its Fun Friday). DB Push Press 100 reps. Ring row 100 reps. GHD back ext 100 reps. Leg lifts 100 reps. Kettlebell swings 100 reps. Push ups 100 reps. Wednesday, June 27, 2012. Tuesday, June 26, 2012. 300 Jump ropes/ 100 DU. 30 Toes to bar. Subscribe to: Posts (Atom).

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