CrossFit 585 | Workout Of The Day

image

Single Leg/ Pull Test

Mon 11.26.12 5 Sets to find: DB Split Squat @ 30X0, 6 reps/leg -rest 2 min COVP (chin over vertical plane) 1.    1 RM Wtd Pull Up or… 2.    3 Bodyweight Pull Ups @ 30X0 or… 3.    1 Bodyweight Pull Up @ 30X0 + 1 attempt at Max Rep Pull Ups + 5 Min AMRAP […]

image

Nova Clothing Coming Soon!!

We’e placed the order just in time for the cold weather hoodie season and gift giving season! Mens T’s Athletic Fit Womens Scoop Neck Athletic Fit Unisex Zip Up Hoodies They’ll be here soon !!  

image

BS cluster/AD

Friday 11.23.12 3 Sets Back Squat Cluster 2.2.2 @ 30X0 – rack btw 2 reps for 15 sec -rest 2-3 min + 5 Sets Airdyne Sprints 20 sec @ 100% -rest while rest of the class does their 20 sec work  

image

Not FGB…seriously.

Thursday 11.22.12 as many reps in 10 minutes: Burpees (on the top of every minute; starting at 0 sec, perform 6 toes to bar)  Just a reminder we will not be holding classes tomorrow, and our 6 a.m. class on Friday is cancelled. Happy Thanksgiving! P.S. Fight Gone Bad will be coming up in the […]

image

Nova Brazilian Jiu Jitsu New Student Special

Getting Started in the most effective Ground Fighting and Self Defense Martial Art just got easier!! Sign Up NOW  for our world class Fundamentals Program with a six month agreement and we’ll throw in a FREE FUJI BJJ GI —Sweet!! Our Program is like no other. No meat heads. No MMA. No attitudes. …Just high […]

image

Thanksgiving Schedule

Thanksgiving Week Schedule: BJJ & Fitness Tues- Wed: Regular Class Schedule Thanksgiving- NO CLASSES Friday – 6am No Class – 9am, 4pm, 5:30pm as scheduled Sat – Regular Class Schedule

image

“Squatting Annie”

Tues 11.20.12 50,40,30,20,10 rep rounds for time: Double Unders AbMat Diamond Sit Ups Squats

image

Clean/Press/Core

Mon 11.19.12 5 Sets Power Clean X 1, Push Press x 3 -rest 2 min -add wt per set + 3 Sets Side Bridge – 60 sec/side (on elbow) -rest 1 min btw sets

image

P1/P2

Sat 11.17.12 p1 – work, p2 – rest; switch per set – 2 sets each 3 min amrap: 3 DB Snatch/arm 20 Double Unders x 2 – no rest b/t transitions + p1 – work, p2 – rest; switch per set – 2 sets each 5 min amrap: row 150 m 10 push ups + […]

UA-12574818-1