Here is a video from last night’s 5:30pm class with the Fitness Tour joining us! Packed class for sure!
15 Jumping Jacks
15 Air Squats
20 Walking Lunges
10 Inch Worms + 2 Pushups
:30 Squat Hold
5 Baby Squats
10 Minutes to Find Each:
1RM Shoulder Press
1RM Back Squat
10 Min AMRAP
15 KBS (24/16)
30 Hollow Rocks (Total)
The Fitness Tour IV, sponsored by Isabella Fitness and Quest Nutrition, is an event that raises money for the NFL Play 60 Program in the fight against Childhood Obesity. The Isabella Fitness Team will join us for the 530 PM class TODAY, April 17. Tonight you’ll have the opportunity to donate to this fantastic organization, or grab yourself a new T-shirt for your WOD enjoyment! All money raised will go directly to the NFL Play 60 Program.
We’re hosting a couple of seminars soon!!!
CrossFit Endurance Trainer Course – April 26-27
From the CrossFit Endurance Website:
This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.
In addition to the individual coaching we focus on biomechanics, the science of running, nutrition, injury prevention, and programming implementation. We focus on quality of training, not quantity.
The weekend is full of current content that you can apply immediately. Racing, training or getting more powerful – you’ll walk (or run!) away with a refreshing perspective of how endurance training should be done.
Mash Elite Performance – Learn to Lift – May 3-4
From Mash Elite Performance Website:
MashElite’s Learn to Lift seminar will be a two day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on:
Weightlifting (Snatch, Clean & Jerk, & Progressions) Day 1
Powerlifting(Squat, Bench, & Deadlift) Day 2
For those of you interested in this seminar, contact Coach Nick and he can give you more info. This is one that he highly recommends for athletes looking to improve either or both weightlifting movements and powerlifting.
Lacrosse Ball – Thoracic Spine
5 Part Hip
Banded Hip Stretch
Banded Shoulder Stretch
3 Rounds – Fight Gone Bad Style (1:00 ME Stations)
Wall Ball Shots (20/14)
3 Minute Jump Rope
5 Rounds for Total Reps:
Tabata Thrusters (45/35)
4 Rounds for Time (20min Cutoff)
12 Deadlifts (155/105) Rx+ (185/125)
15 Box Jumps (24/20) Rx+ (30/24)
15 Min to Find Max in Following Complex:
Shoulder Press – Push Press – Push Jerk
3 Min AMRAP:
10 Burpee Over Bar
10 Power Snatch (135/95)
- 2 Min Rest -
4 Min AMRAP:
12 Burpee Over Bar
12 Power Clean
- 2 Min Rest -
5 Min to Find 1 RM Power Snatch
TOMORROW we are hosting the Texas Strongest Man and Woman Championiship! Because of this, there will ONLY be a 7:30-8:30 AM class. After this hour, the gym will be closed in preparation for the competition.
The competition will start at 10:30 AM and admission will be $7 ($5 for any MCFSA current members!).
So come and watch some of the strongest athletes in the state lift very, very heavy things!
:30 Drills x 2
Samson Stretch (Right and Left)
5×3 Pause Front Squat (:03 @ Bottom)
3 Rounds of:
15 Power Snatch (95/65) Rx+(115/75)