WOD:   12/19/17
 

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, Heavy
10 strict pull-ups

Youth Class Addition

Starting January 8th coach Chris will be offering a 6-9 year old age group class for the Corvallis Fit Kids program. Currently Corvallis Fit Kids classes are Mondays/ Wednesdays/ Fridays at 4:30pm and Tuesdays/ Thursdays at 6:30pm for middle and high school age youth. 

The new classes will be offered for elementary school aged youth and will be on Tuesdays & Thursdays at 3:30- 4:15pm. These classes will be 45 minutes in length to help keep all the kids on task and active during the entire length of the class. 

For anyone who is interested in signing up their son or daughter for the youth class coach Chris will be offering a special of $50 a month for an unlimited membership. For youth class and $65 for an unlimited membership for the middle and high school age group classes. 

You can contact coach Chris about the Corvallis Fit Kids Classes via e-mail at corvallisfitkids@gmail.com

WOD:   12/18/17

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

 

CrossFit Train Holiday Schedule:


12/23 - "12 Days of Christmas Workout" at 9am, Open Gym at 10am

12/24 - No Class, Open Gym 9am - 11am

12/25 - No Class, Open Gym 9am - 11am

12/26 - No Class, Open Gym 9am - 11am

12/27 - Normal Schedule Resumes

 

01/01 - New Year's Day WOD at 10am, Open Gym at 11am

WOD:   12/17/17

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

WOD:   12/16/17

8 Days of Hanukkah WOD!

WOD:   12/15/17

Back squat 10-8-6-4-2 reps
 

Shoulder press 10-8-6-4-2 reps
 

Deadlift 10-8-6-4-2 reps

You know what today is all about! Getting Strong!

Make sure to rest between sets and go as heavy as safely possible!

These are the FUN days!

WOD:   12/14/17

 

4 rounds for time of:
400-m run
30 push presses, 65/45 lb.
20 jumping chest-to-bar pull-ups

WOD:   12/13/17


Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

Handstand Walk Progressions!

Coach Jessica Estrada breaks down three handstand walking progressions that will get you moving more comfortably and efficiently upside down: Plank shoulder taps, handstand walks on a box, and shoulder taps against the wall. For more information, visit KarhuStrength.com

The progressions we show have come from a variety of sources. Very rarely have we created a scaling option from scratch. We've learned about many of these movements from sources like specialty seminars, CrossFit seminars and certifications, coaches we've worked with in the past, visits to other gyms as athletes, and the good ol' internet.

 

 

Pistol Progressions!

Jessica Estrada simplistically breaks down the progressions needed to execute the perfect pistol. In this How To, you will learn two progressions that will aid in maintaining control and strength through the entirety of the movement, with a focus on successful execution.

Gymnastics coach Kevin Montoya demonstrates techniques for scaling the pistol. For more info and upcoming dates for the CrossFit Gymnastics Trainer Courses: https://training.crossfit.com/gymnastics CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   12/12/17


Each for time:

Row 1000m

Row 750m

Row 500m

Row 250m

Row 100m

Check out these tips from CrossFit Rowing.

There is some good info in this video!

Today's WOD is all about sprinting, so efficiency and using all your power is key!

CrossFit Rowing Coach Shane Farmer gives everyone some tips and drills to perfect their stroke as the CrossFit Games progress. Don't get left behind in the games when a coach like Shane is handing out great info like this! ______________________________________________________ http://www.shanefarmer.com http://www.facebook.com/CrossFitRowing http://www.darkhorserowing.com

WOD:   12/11/17

For time:
50 push-ups
40 dips
30 handstand push-ups
20 jerks, 155/105 lb.
10 push presses, 155/105 lb.

WOD:   12/10/17

For time:

Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Directly into,

10-20-30-40 and 50 rep rounds of:
Double-unders
Air Squats