Monthly Archives: January 2015

Saturday, January 31, 2015

After the WOD tomorrow come on down to CrossFit Eminence to support our very own JD White as he competes in The Winter WODfest.  CrossFit Eminence is located at 864 E. 78th Ave Thornton, CO 80229.  JD’s heat times for … Continue reading

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Friday, January 30, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: (Every 2 Minutes) Front Squat x 2-4 3 Sets: (Every 2 Minutes) Back Squat x 2-4 Skill: WOD: AMRAP in 8 Minutes: 5 Deadlifts 135/95 5 Hang Power Cleans 5 Front … Continue reading

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Thursday, January 29, 2015

Schedule Reminder:  Yoga is back on the books!!! Therefore the 6:15 pm CrossFit Class is cancelled.  So come in and work on that resolution of improving your mobility.  Class is only $5. Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping … Continue reading

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Wednesday, Januaray 29, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip) Partner Assisted Medball Hip Ext. Tosses x 12-15 Skill: WOD: AMRAP in 10 Minutes:30 Burpee Buy In: Then in Remanding … Continue reading

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Tuesday, January 27, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 15 Minute Work Through Skills: 8-10 Seconds Hollow Hold On Pull Up Bar 8-10 Seconds Arch Hold on Pull Up Bar 6-8 Arch/Hollow Swing on Rings 4-8 Kipping Pull Ups (Focus on Position) 4-6 … Continue reading

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Monday, January 26, 2015

Essentials Strength/Skill: Warm Up: High Hang muscle snatch (no re-bend of the knees) High Hang power snatch High Hang full snatch (hold rock solid bottom position for 10 seconds) 3 Overhead Squat Strength:   6 Sets: (EMOM) High Hang Snatch … Continue reading

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Saturday, January 24, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: (optional after wod) Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause) Anchored Wt. Sit Up x 20 … Continue reading

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Friday, January 23, 2015

 A little throwback video that we forgot was made.  Wow how the gym has changed since then 2011!!! Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: (Every 2 Minutes) Front Squat x 3-5 B) 3 Sets: (Every 2 Minutes) … Continue reading

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Surge Nutrition Group

In the past we have tried some challenges that have worked and some that have not. Most of the time the challenge will work for one or two people but not for the masses. We have given a lot of … Continue reading

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Thursday, January 22, 2015

Schedule Reminder:  Yoga is back on the books!!! Therefore the 6:15 pm CrossFit Class is cancelled.  So come in and work on that resolution of improving your mobility.  Class is only $5. Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, January 22, 2015