CIA CrossFit Kettlebells: www.CIAcrossFit.com
Centennial & Aurora, Colorado
BLOG.CIACROSSFIT.COM
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 8, 2010
Welcome BACK! Session starts today!!!!!
Get back on it GANG!!!! If you need more motivation and a challenging group to compete with, GET IN HERE!!!! CIA CrossFit - Colorado
Todays Challenge is Filthy Fifty CIA Style
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps with 35# plate OH
50 Knees to elbows hanging from bar
50 Push press, 45 pounds
50 Back extensions 2 4-6# pilates ball
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
ENJOY!!!!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 3, 2010
Wednesday ~ 2/3/10
Last chance this week for a class.
Kevin will be holding a CrossFit Class Saturday @ 8:00 a.m.
Evals / Nutrition Seminar / New Trainee Orientation Sunday!
Monday ~ BUCK UP for the next 4-Week Session!!!!!
Today:
warmup ~
10 Med Ball Clean and Press
20 Groiners
10 Air Squat Jumps
Repeat x2
WOD:
5 Rounds
20 Walking Swings
10 Squat Cleans
5 Tire Flip Burpees
ENJOY!
Crossfitting Colorado one Athlete at a time! ~ February 2, 2010
AHHHHH,
Yesterday, tested for the Denver Fire Department! We shall see what transpires...
Yesterday, former employee decided to hack in and delete our entire CIA CrossFit Facebook account.... Pretty stellar I must say!
Pressing charges... you don't mess with the CIA!
Oh well...
We are back up, so get in there and get linked into us!
EXTRA WORKOUT DAY this week:
Tuesday ~ 2-2-2010
Challenge your friends:
50 Wall Ball (winner rests all others 1 burpee)
40 Double Unders (winner rests all others 2 burpees)
30 KB Snatches (winner rests all others 3 burpees)
20 Pistols (winner rests all others 4 burpees)
10 Box Jumps (winner rests all others 5 burpees)
60 Knuckle to Toe Sit ups with Ab Mat (winner rests all others 6 burpees)
REPEAT!
ENJOY!
NOTE: DOing ANOTHER EXTRA WORKOUT WEDNESDAY @ 7:00 and 9:00 a.m.
Mmmm, sugar!! If you have 10 mins, Here's a link that Erinn sent over that has some interesting info about the Hazards of Sugar and may make you think twice the next time you go into the soda aisle!! This is part 1 of a 9 part series
Crossfitting Colorado one Athlete at a time! ~ January 29, 2010
Friday ~ January 29, 2010
Almost the end of the 1st month! GREAT MONTH!!!!
Yesterday was a REST DAY!
Class Saturday @ 8:00 a.m.
Evals before and after.
OFF All NEXT Week, except for class Tuesday a.m. 5:30 / 7:00 / 9:00
Today:
AFAP
Row 1000m
40 DU's
21 High Swings (24kg/16kg)
Row 750 m
40 DU's
30 Box Jumps (24"/20")
30 Wall Ball (20#/12#)
Row 500 m
20 Pull-ups
30 Push-ups
40 V-ups
50 Air Squats
ENJOY!
Crossfitting Colorado one Athlete at a time! ~ January 27, 2010
WOD:
20 Walking Lunges with Med Ball OH
20 Push-ups
10 Vertical Jump Attempts - Max Height
Sprint Flight of stairs
15 V-ups
25 yds - Renegade Row Bear Crawl
Repeat 3x's
ENJOY!
NOTE: This is the last week of this Session!
We will hold class this Saturday @ 8:00 a.m.
We will be off all NEXT WEEK with the EXCEPTION of TUESDAY a.m. 5:30 / 7:00 / 9:00 a.m. $15 Drop in Rate!
Under the Hill... Through the Tires and Lunging to Grandmother's House they go....
and a few more fun torture items of fitness mixed in.
Crossfitting Colorado one Athlete at a time! ~ January 26, 2010
Tuesday ~ 1/26/10
Life is full of surprises! Take each one and absorb it for what it is worth... Appreciate the Good and discard the not so enlightening...
WOD:
50 Wall Ball
250 Row
50 Swings
250 Row
50 Single Leg Step Up and Press
250 Row
50 Donkey Kicks
250 Row
50 Alternating Cleans
250 Row
ENJOY!
Nice Job Kathleen!
Fitness Colorado one Athlete at a time! ~ January 22, 2010
Satuday Class was ANOTHER AMAZING DAY ~ as usual!!!!
MILE HIGH KIDS SPORTS
If you were there, you know what I am talking about! WOW!
Sunday ~ Rest and Recover for the last week of this training session....
Monday ~ 1/25/10
Partners
1 then the other:
Ball Slams / Suitcase Squats down the floor
Rollbacks (no wt assist) / Lunge w/1 arm press (same as front leg = press)
2 times through
Barrel Crawl each - then wall sit recovery minute
1 then the other:
Straight arm walk with KB down - 2 burpees - straight arm walk back / Double Cleans
Ab work...
MILE HIGH KIDS SPORTS (kids 3-9) is taking early registration until January 31st with Early Bird Discount of 15%
Get Registered NOW: http://www.MileHighKidsSports.com
Crossfitting Colorado one Athlete at a time! ~ January 22, 2010
Getting through the first week of the 30-60-90 Day Challenge.
STAY OFF THE SUGAR GANG!!!! SUGAR BAD!!!! It is a drug.... DRUGS BAD!!!
Friday ~ 1/22/10
warmup: 1minute each 2 rounds
Row
Lunge with Wt over head or with side rotations
KB Rollbacks
WOD: 5 Rounds for Time
20 Heavy Walking Swings
50 mtr D-Ball Chuck and Hurl!
20 Renegade Rows
As always go as heavy as you can without sacrificing form!
ENJOY!
Crossfitting Colorado! ~ January 21, 2010
Thurrrrrrrsday ~ 1/21/10
warmup:
1 minute stepping up and down box AFAP to warm up.
Then 4 rounds:
10 Box Jumps
10 Double Unders
10 Heavy Swings
WOD:
50 Double Clean Squats
50 Ring Push-ups
50 Turkish Getup Sit-ups
1000 m Row
then:
25 Double Clean Squats
25 Ring Push-ups
25 Turkish Getup Sit-ups
500 m Row
ENJOY!
