October 23, 2014

holly mason

Happy 5 Year CrossFit Anniversary Holly Mason-Jar!!!!

I remember when Holly first walked in to the gym we opened in 2009 at our old location.  She did push-presses with the bar and burpees.  After class, she came right up to me and said she wanted to sign up.  She has been in Beast Mode ever since!  I did my first Sectionals competition with her in 2010 at CrossFit TNT and she beat me in two of the three wods.  That’s when I knew I was going to have to train hard to keep up with her.  So happy you walked into our Box and so happy you’re still kickin’ ass with us today!  Happy 5 Year Anniversary Holly!!!!

________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

“Holly”

4 Rounds

10 Hang Clean – 123/185

20 Wallball – 14/20 at 9/10 ft

800 Meter Run

*30 Minute Cut-off*

________________________________________________

Post Time to Comments

4 Comments.

October 22, 2014

CFSI_Quad_Squad_56

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

3 Jerk

2 One-Arm Alternating Dumbbell Snatch

METCON

3 Rounds

15 Chest to Bar Pull-ups

20 Pistols

*7 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

2 Comments.

October 21, 2014

CFSI_So_iLL_Underdogs_71

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

Happy Birthday, Julie J!!

______________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

6 Rounds

10 Squat Snatch – 83/125

10 Dumbbell Front Squats – 35’s/55’s

10 Ring Dips

*30 Minute Cut-off*

________________________________________________

Post Time to Comments

12 Comments.

October 20, 2014

CFSI_Tight_Abs_Tight_Ass_188

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

______________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

7 Deadlift

6 Burpees over the Bar

METCON

6 Rounds

5 Power Clean – 123/185

10 Wallball – 14/20 at 10 ft

15 Box Jumps – 20/24

*10 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

7 Comments.

October 19, 2014


CFSI_Tight_Abs_Tight_Ass_139

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

______________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

1 Mile Run

30 Thrusters – 63/95

30 Sumo Deadlift High Pull – 63/95

30 Shoulder to Overhead – 63/95

30 Overhead Squat – 63/95

30 Front Squat – 63/95

1 Mile Run

*25 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

No comments.

October 18, 2014

CFSI_Tight_Abs_Tight_Ass_128

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

5 Sets

6 Back Rack Lunges

10 Chest to Bar Pull-ups

*Rest 1 to 2 Minutes between sets.  Pick a number of chest to bars that you can do unbroken each time.  If 10 each time is easy, do more or add weight.  Since there are only 5 sets with lots of rest, go heavy on the lunges*

METCON

50 Calorie Row

50 One Arm Alternating Dumbbell Snatch – 45/70

*10 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

3 Comments.

October 17, 2014

CFSI_Tight_Abs_Tight_Ass_69

 

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

2 Back Squat

2 Muscle-ups

*Add weight or make the muscle-ups strict if you can*

METCON

7 Minute Ladder

3 Front Squat – 83/125

3 Handstand Push-ups

*You must get at least through the 15’s to Rx*

________________________________________________

Post Load and Total Reps to Comments

2 Comments.

October 16, 2014

CFSI_So_iLL_Underdogs_140

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

2 Rounds

30 Clean and Jerk – 93/135

50 Kettlebell Swings – 35/55

200 Double-Unders

*25 Minute Cut-off*

________________________________________________

Post Time to Comments

5 Comments.

October 15, 2014

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

2 Hang Squat Snatch

3 Overhead Squat

*No putting the bar down during or between movements*

METCON

4 Rounds

15 Toes to Bar

15 Wallball – 14/20 at 10 ft

100 Meter Run

*10 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

5 Comments.

October 14, 2014

CFSI_Tight_Abs_Tight_Ass_165

CrossFit Little Egypt Open House November 8th!

We’re excited to announce…our OPEN HOUSE date and time. Make sure to free up your day, because we have a LOT in store for you.

Saturday, November 8th, 11AM-4PM (or however long we need to go)!

We will be posting more details throughout the week, but here are a few things you can expect:

-All day workouts and CrossFit workout demonstrations.
-New and experienced CrossFitters from all over southern IL ready to welcome you.
-Local vendors/area businesses supporting CF Little Egypt.
-Protein shot girls. 
-Snacks, giveaways, COFFEE and more.
-Tons of information on future class schedule, personal training and getting signed up.

Bring yourself. Bring a friend. Bring your family.

____________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Sets

AMRAP 3 Minutes

5 Power Clean – 73/115

5 Front Squat – 73/115

5 Burpees over the Bar

– REST ONE MINUTE –

________________________________________________

Post Total Reps to Comments

10 Comments.