Website is moving!!

We will be moving to www.xfitgravity.com so please look there for daily posts!

Training:

4 Sets @ 95%:
6 Push Jerk - Tough
12 Burpee Box Jumps
18 KBS 55/35
24 Goblet Squats
Rest 3 minutes

Training:

A.  Clean and jerk Cluster 1.1.1 x 3 sets rest 1:30
+
5 Min AMRAP:
10 Lunges
10 Toes to Bar
10 Push Ups
Rest 3 minutes Walking
4 Min AMRAP:
5 Cal Airdyne
5 Burpees
5 KBS 55/35
Rest 3 Minutes Walking
3 Min AMRAP:
Cals on Airdyne

Training:

A.  8 Minute Alternating Tabata of Ring Push Ups + Deadlift 155/95

4 Minute Rest

B. For time:
Run 500m
18 Burpees
Run 400m
18 Burpees
Run 500m

Monday 3/19/2012

Announcements:
1.  Starting April 9th we will be adding a new class on Mondays and Wednesdays at 5:45 P.M.
2.  T-Shirts!  I will be taking orders for T-Shirts/Tank tops (for the ladies) this week.  I believe they will be $15 a piece and will be nice material (not cotten).
3.  New website.  Thanks to Red and his brother Ryan Martin we will be getting a new website this week as well, so stay tuned for updates.  This one will allow us to register for classes at the beginning of the week so I will have an idea who is coming what days.  It does not need to be set in stone (not yet haha) but it will help me plan out our programming to ensure we have space for everything.
4.  Night out:  There will be a CrossFit Gravity Night Out after we get shirts.  Nothing big, but we will pick a place for a friday night and all go hang out at an environment that is not the gym.  We will talk about when/where this week.
5.  Everyone who did 12.4 at CrossFit Gravity this week got at least 240 reps, this is a huge and only shows how that we are all going in the right direction!  Red was incredibly (and I mean incredibly) close to getting his first Muscle Up as well.....soon!!


Training:

A1.  Back Squat 3 @ 23X2 x 4 sets rest 20 seconds
A2. 20 Unbroken KBS 55/35 x 4 sets rest 2 minutes

+

3 Rounds for time:
7 Power Snatch 115/75
15 CTB Pull Ups

Training:

3-4 Sets @ 95%:
5 HSPU
10 CTB Pull Ups
20 Box Jumps
400m Run
Rest 3 Minutes

Notes: Aim for Unbroken HSPU/Pull Ups, step down/pace BJ's.  If you experience a critical drop off by your 3rd set stop there, if times are still consistent then do a 4th set.

Training:

5 Minute to build a 1 RM in shoulder Press
Rest 1 Minute
1 set - AMRAP KettleBell Swings 55/35
Rest 2 Minutes
3 Minute AMRAP calories on Airdyne
Rest 3 Minutes
3 Rounds for time:
25 Double Unders
20 Sit ups
15 Push Ups

Training:

A1.  Deadlift Cluster 2.2.2 Rest 20 seconds
A2. 8 Toes to Bar rest 2 minutes x 4 sets

+

For time:

5 Rounds:
8 Deadlift 205/135
24 Double Unders
*Run 100m carrying 45/25 lb plate after each set* 

Training:

8 Sets:
30 Second Airdyne 90%
30 Second FLR on Rings

Rest 5 minutes

For time:
20 Burpees
30 Power Clean 135/95
20 Burpees

Training:

3 Sets @ 100%:
1 Power Clean + 2 Push Jerk - Tough!
AMRAP Push Ups (1 set, go till you drop)
Airdyne 20 second max effort
Rest 3 minutes

+

3 Sets @ 100%:
1 Power Clean + 2 Front Squats - Tough!
20 KBS 55/35
50m Sprint - walk back
Rest 3 minutes

Packed house and awesome class on Saturday!  Too much fun!

Training:

A. Learn Turkish Get Ups

+

5 Min AMRAP @ 95%:
5 Turkish Get Ups / Arm
5 Toes To Bar

Rest 3 minutes

5 Min AMRAP @ 95%:
5 Man Makers 25/15
5 Lunges / leg

Rest 3 minutes

5 Min AMRAP @ 95%
5 Sumo Deadlift High Pull 95/65
5 Push Press 95/65

Training:

A1. Push Jerk Cluster 1.1.1 x 4 sets rest 20 seconds
A2. L-Sit Hold 15-20 seconds x 4 sets rest 2 minutes

+

3 Rounds for time of:
5 Thrusters 135/95
10 CTB Pull Ups
10 Burpees
30 Double Unders

Training:

A. EMOTM 8 Minutes: 3 Power Clean 5 Toes to Bar

+

For time:

8 Power Clean 135/95
21 Lunges With Plate overhead 45/25
9 Pull Ups / Ring Rows
6 Power Clean 135/95
15 Lunges With 45/25 overhead
15 Pull ups / Ring Rows
4 Power Clean 135/95
9 Lunges w 45/25
21 Pull ups / Ring Rows