sugarcreek crossfit-forging elite fitness
what is crossfit?
crossfit is constantly varied functional movements delivered at
high intensity.
constantly varied-- every workout is different
functional movement multi-muscular and multi-joint
movements with real life applications
high intensity each workout is done against the
clock so you can measure results
CROSSFIT CLASS SCHEDULE
MON-WED-FRI 6AM 8AM 4PM 5PM
TUES-THURS 6:30 AM 4PM 5PM 6PM
SAT 9AM (OPEN CLASS)
FOUNDATIONAL MOVEMENTS CLASS BY APPOINTMENT (CALL HARRY 330 852 2456)
S/S WOD ENDURANCE
THANK YOU JEREMY FOR A GREAT KIPPING PULL UP CLINIC ON SAT.
WE NOW HAVE 4 MORE PEOPLE DOING KIPPING PULL UPS.
TUESDAY MAY 1,2012
5X5 DEADLIFT SHOULDER PRESS 12 W/B
5-5-5-5-5 9 BURPEES
6 DIPS
5X
WED. JUNE 15,2011
3X6 3 ROUNDS FOR TIME RUN 400 M
BANDED DEADLIFTS 30 HANG PWR CLNS 95/65 20 D/U
20 W/B
10 BURPEES
DAY 58 BURPEE CHALLENGE
MONDAY APRIL 23,2012
5X5 BACK SQUAT EIGHT ROUNDS FOR MAX REPS ROW 40 CAL
20 SEC MUSCLE UPS 30 D/U
REST 10 SEC 20 K/B
20 SEC CLEAN AND JERK (135) 3X
REST 10 SEC
TUESDAY APRIL 24,2012
3X3 DEADLIFT BENCH PRESS 3-3-3-3-3 5 ROUNDS
9 DEADLIFTS
6 CLEANS
3 SNATCHES
USE 1 BAR
WEDNESDAY APRIL 25,2012
3X7 SHOULDER PRESS “CINDY” 25 K/B
20 MIN AMRAP 25 W/B
5 PULL UPS 3X
10 PUSH UPS
15 SQUATS
THURSDAY, APRIL 26,2912
3X3 H/H SQUAT 5 ROUNDS FOR TIME ROW 250 M
7 DEADLIFTS 25 SIT UPS
11 BURPEES 25 BACK EXT
4X
5X5 BACK SQUATS FRIDAY APRIL 27,2012 20 D/U
“DIANE” 20 SQUATS
21-15-9 20 K/B
DEADLIFT 225/185 5X
HSPU
MONDAY,APRIL 29,2012
5X5 HANG PWR CLEAM 7 ROUNDS FOR TIME 25 D/U
RUN 400 M 25 PUSH UPS
29 BACK SQUATS 25 SIT UPS
RX 135/105 5X
TUESDAY,MAY 8, 2012
5X5 BACK SQUAT 4 ROUNDS FOR TIME 10 PULL UPS
10 D/B SNATCHES 100/70 20 PUSH UPS
200 M SPRINT 30 SQUATS
4X
WEDNESDAY, MAY 2,2012
3X25 MED BALL CLNS 3 MIN AMRAP ROW 100 CAL
3 PWR CLEANS 135/95
6 PUSH UPS
9 SQUATS
REST 1 MIN REPEAT FOR A TOTAL OF 5 CYCLES
POST ROUNDS COMPETED IN EACH OF 5 CYCLES
THURSDAY, MAY 3,2012
3X10 DIPS DEADLIFT 5-5-5-5-5 10 K/B
10 W/B
10 B/J
5X
FRIDAY, MAY 4,2012
5X5 HANG PWR CLEANS 15 MIN AMRAP 20 D/U
4 PULL UPS 10 BURPEES
8 PUSH UPS 5 X
16 K/B
MONDAY MAY 7,2012
3X5 O/H SQUATS COMPLETE THE FOLLOWING RUN 400 M
EVERY MINUTE FOR AS LONG 40 K/B
AS POSSIBLE 4X
20 D/U
1 SNATCH
WEDNESDAY, MAY 9,2012
5X5 O/H SQUATS 3 ROUNDS FOR TIME 9 DEADLIFTS
RUN 800 M 6 HPC
REST 2 MIN 3 PUSH JERKS
BETWEEN ROUNDS 5 TIMES
135/95
THURSDAY MAY10,2012
5X3 BACK SQUATS 21-15-9 REPS FOR TIME 10 D/U
L PULL UPS 10 W/B
25 LB BACK EXT 10 K/B
5X
5X5 DEAD LIFT THREE ROUNDS FOR TIME 20 D/U
21 W/B 20 WALK LUNGES
21 KTE 5X
21 PUSH PRESS 95/65
NO CF WORKOUT ON SATURDAY MORNING. SUGARCREEK CF WILL BE HOSTING THE
ROTARY HEALTH SCREENING FROM 7 AM TO 11 AM. HAVE A GREAT WEEKEND
MONDAY MAY 14,2012
5X5 BACK SQUATS OVERHEAD SQUAT RUN 800 METERS
1-1-1-1-1-1-1 28 K/B SWINGS
28 STRICT PULL UPS
28 K/B CLEAN & JERK
28 STRICT PULL UPS
RUN 800 METERS
TUESDAY MAY 15,2012
5X5 PWR CLEANS THREE ROUNDS FOR TIME 20 D/U
5 ROPE CLIMBS 20 K/B
25 BACK SQUATS 185/135 20 WALK
LUNGES 3X
WEDNESDAY MAY 16,2012
30 CLEAN & JERKS THREE ROUNDS FOR TIME RUN 400 M
22 WALL BALLS 20 D/U
22 BOX JUMPS 10 BURPEES
22 K/B SDHP
THURSDAY MAY 17,2012
3X10 THRUSTERS 5RFT RUN 400 M
10 POWER CLEANS 40 K/B
15 W/B 3X
FRIDAY MAY 18,2012
5X5 DEAD LIFTS 3 RFT RUN 800 N
50 D/U 4X
40 SIT UPS
30 MED BALL CLNS
20 PULL UPS
10 HSPU
