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Monday 5/11/15 1. Box jumps – 6×3 at 85%, 20 sec hollow hold after each set. 2. Back Squat- 60%x3, 67.5%x3, 72.5%x3x8 Rest 115 seconds, rep out last set. 3. 4 rounds 5 sumo deadlift 245/165 10 sit up to tricep press 45/25 plates 20 overhead lunge 45/25 plates
Tuesday 4/21/15 1. 30 min Cap. 2 ROunds for time: 400m Run 25 Hand Release PU 400m Run 25 KBS (55/35) 400m Run 25 Sit-Ups 400m Run 25 Hip Extensions 400m Run 25 Double-Unders 400m Run 25 Box Jumps, 24/20
Monday 3/23/15 1. 15 mins Clean Work up to a heavy complex of: Hang Squat Clean + Squat Clean + Front Squat 2. 15 mins Gymnastics Skills A. 3 sets of: 7 Pull ups + 6 C2B + 5 Bar MU without coming off the bar – rest as needed between sets B. 5 sets of: 5-10 Strict C2B – 1 minute rest between sets 3. For time 75 burpees
Wednesday 1/28/15 1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 6 pull ups + 6 dips.
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|Name||Breaking Point Fitness CrossFit Rid...|
|Address||5400 Ridge Ave|
Philadelphia, PA 19128
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I have decided to keep the 6:30am class until school resumes in September. Please watch though because when I travel they will be limited. The rest of the schedule has resumed to normal with the exception of Friday at 4:30 which is now non existent. Have a great week, see you soon!!! ~Jess~
Benchmark WOD: “Helen” 3 rds 400 m run 12 Pull-ups 21 KBS (55/35) Finisher: 90 sec AMRAP Tire Flip Jump through. click here to see a video example WOD LOGGING Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes. http://crossfitph.com/2015/07/04/wod-sunday-july-5/
Competitors Program Week 3, Day 6: 6x3 Hang Power Clean (go by feel and the keep weight light to moderate, and the movement fast. If you use a weight that forces you to regrip and reposition in between reps, then it's too heavy. The sets of three should be "touch and go" to the thighs... I.e. Cycled very quickly) -then- 6x3 Weighted pull-up @ 80-85% -Alternating with- 6x3 Weighted dip @ 80-85% -then- 3 rounds for time: 40 air squats 30 cal row 20 toes to bar 10 hang squat snatches (135/95) or 60-65%
Hey Everyone! Just wanted you to know that I'm going to begin offering one-on-one Nutrition and Recovery Counseling. I'll be working with anyone who needs help developing a solid foundation of understanding proper dietary practices and recovery methods, as well as how it relates to your type and level of exercise and/or activity. As someone who's been involved in the health and fitness industry for over fifteen years, I have had my share of experience counseling clients with a wide variety of goals on diet and exercise. I also currently teach nutrition to aspiring fitness trainers. Together, we'll formulate a plan for you to accomplish your goals, whether that's reaching your desired weight, improving body composition, and/or attaining improved performance levels. You can schedule an initial consultation with me to review your individual circumstances, history, and anything else that will allow me to better customize your program. We will then develop a comprehensive program and dietary guide that can help you, whether you're looking to simply lose weight, manage chronic disease expression, and/or optimize overall performance and energy. Sessions can be done in person, via phone, or Skype. I'm currently scheduling appointments now for sessions beginning after July 15th. Fees: Initial consultation: (60-90 minutes) 70$ / Non-Members 50$ / CrossFit Envy Members 30 minute follow up sessions: 40$ / Non-Members 30$ / CrossFit Envy Members To schedule, you can email me at Matt@inceptionathletics.com, or shoot me a text or call at 916-833-0347.
Ask Coach Sam what you can do! http://journal.crossfit.com/2015/06/gymnastics-the-long-journey-worth-taking.tpl
FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row