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Functionally Fit @ CrossFit New Albany: April 2012
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Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Warm up: 8:00 EMOM. Mountain climber rest of minute. 1 min max air squats. WOD 1 - 5:00 AMRAP. 4 seated rope climbs or 1 rope climb. 8 med ball presses. 16 med ball side to side wall taps. WOD 2 - 5:00. 10 GHD hip ext. WOD 3 - 5:00. 1:00 roll IT band. Hand to hand swings. 10-8-6-4-2 (each hand counts as 1). 30 rest each round. WOD - 12 min AMRAP. 4 - kb goblet squats. 4 - hand to hand swings. Finisher- 1 max wall sit. Warm up: 2 rounds.
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Functionally Fit @ CrossFit New Albany: October 2011
http://cfnalite.blogspot.com/2011_10_01_archive.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Remember that 430pm is the last class of the night and it is open to CF, Lite and Kid. Representing our Lite Fit class at B4B! Warm Up: 2 rounds of:. Our lite fit class is growing. We need to keep it growing. Tell your friends and co-workers about our great new program. The more lite fit grows the more class sessions will open up. Which means more opportunities for you to get better! So help up by telling everyone you know! Make sure ...
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Functionally Fit @ CrossFit New Albany: 8-9-12
http://cfnalite.blogspot.com/2012/08/8-9-12.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Warm up: 10 min. Skill 2: 5 rounds. 5 GHD glute ham extension. WOD - 3 rounds. 1:00 each no transition rest. 614 893 9014 info@cfnalite.com. 5775 Zarley St. Suite C New Albany Ohio 43054. Functional Fitness has no limits and neither should you. So you may not be into a program as intense as CrossFit or you may have serious limitations because of fitness level or joint issues or a million other things, but that matters not.
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Functionally Fit @ CrossFit New Albany: 8-6-12
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Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. 20 Sumo KB deadlifts. Find 5 rep max. WOD -20 min cut off. 10 Deadlifts @ 70% 5RM. 20 toes to bar or knees to elbows. 40 step ups or box jumps. 20 toes to bar or knees to elbows. 10 deadlifts @ 70% 5RM. 614 893 9014 info@cfnalite.com. 5775 Zarley St. Suite C New Albany Ohio 43054. Everyone should have available to them a functional fitness program that allows them to enjoy every facet of life. There was an error in this gadget.
cfnalite.blogspot.com
Functionally Fit @ CrossFit New Albany: 8-2-12
http://cfnalite.blogspot.com/2012/08/8-2-12.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. GHD glute ham raises. Increase weight each round. Beginning very light. Bent over row (DB). WOD: 8 Min AMRAP. Max unbroken KB swings. 5/5 SOL sit ups. 614 893 9014 info@cfnalite.com. 5775 Zarley St. Suite C New Albany Ohio 43054. Everyone should have available to them a functional fitness program that allows them to enjoy every facet of life. Get in here to get in the best shape of your life without getting bored or hitting plateau's!
cfnalite.blogspot.com
Functionally Fit @ CrossFit New Albany: February 2012
http://cfnalite.blogspot.com/2012_02_01_archive.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Warm up: EMOM for 10 min. Sit ups for remainder of minute. 10 high planks with arm and opposite leg extension. 2 consecutive rounds each. Max leg raise hold. Warm up: 10 min. 20 min AMRAP (partner). 20 box step ups. Partner waits for other to finish round. Warm up: 2 rounds. 5 min of mobility. WOD 8 min AMRAP. 10 statue of liberty sit ups (5/5). 10 squats with sol weight. 10 step ups with sol weight. Warm up: 10 min. Warm up: 8 min.
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Functionally Fit @ CrossFit New Albany: December 2011
http://cfnalite.blogspot.com/2011_12_01_archive.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Last workout of 2011! Think of some goals because we will be discussing them the first week of January. Warm up: 12 min of:. Skill: 5 rounds pf:. Circuit 1:00 on :30 rest. Finisher: 100 sit ups. Ok, so you want some earlier mornings? I'm looking into possibly a 6am and an 8am or 815am. I'm looking into opening an evening class on Tuesday and/or Thursday at 630pm but cannot go any earlier than that right now. Warm up: 15 min. Hope ever...
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Functionally Fit @ CrossFit New Albany: August 2012
http://cfnalite.blogspot.com/2012_08_01_archive.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Warm up: 10 min. Skill 2: 5 rounds. 5 GHD glute ham extension. WOD - 3 rounds. 1:00 each no transition rest. Tabata: 4 rounds each (:20/:10) :30 transition time. Lunge or lunge jump. 4 x 400 meter run every 4:00. 2 x 500 m row. 2 x max watts. Warm up: 2 rounds. 1:00 max cal row. Dips (rings, straight bar, box). 20 Sumo KB deadlifts. Find 5 rep max. WOD -20 min cut off. 10 Deadlifts @ 70% 5RM. 20 toes to bar or knees to elbows. CrossFi...
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Functionally Fit @ CrossFit New Albany: November 2011
http://cfnalite.blogspot.com/2011_11_01_archive.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. The only way of finding the limits of the possible is by going beyond them into the impossible. Arthur C. Clarke. Warm Up: 10 min of:. 10 stretching lunges with a twist. Mobility (1:00 on each). 4 cross mtn climber(LR=1). Dont forget about our new classes. Tuesday and Thursday 10:30, and hopefully more to come! Warm up: 2 rounds of:. Tabata (6 rounds of :20 on :10 off). Arthur C. Clarke. Warm Up: 10 min of:. Mobility (1:00 on each).
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Functionally Fit @ CrossFit New Albany: May 2012
http://cfnalite.blogspot.com/2012_05_01_archive.html
Functionally Fit @ CrossFit New Albany. Functional Fitness has no age. Warm up: 8:00 EMOM. Mobility for better squat form. WOD 1 : 5 rounds. WOD 2 : 5 rounds. 10 step ups/box jumps. Rotate every 100m, try to lower split each round. Tabata: 6 rounds of :20/:10. Squat (:02 pause at bottom). Stiff leg press (bar). SL press (bar,DB,KB). Row cal. or 2x box jumps. High knees - 100m. Butt kicks - 100m. Hamstring walk - 50m. High kicks - 50m. 5 rounds of 5 KB swings right into 5 KB high pulls. WOD 1 - 6:00.
