Posts tagged CrossFit
Recipe of the week - Oven Baked Margherita Chicken
Recipe of the week - Oven Baked Margherita Chicken

Recipe of the week - Oven Baked Margherita Chicken

Recipe of the week - Oven Baked Margherita Chicken

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*Gymnastics class today at 10am

Workout 01/13/2019

A - Front squat

15 minutes to establish 2 rep max

B - As many rounds as possible in 7 minutes

7 Jumping Back squat (45#/35#)

7 Shoulder press

Finisher - 100 V-up for quality

Work on starting and finishing in hollow body position

Recipe of the week - Chunky Meat and Vegetable soup
Recipe of the week - Chunky Meat and Vegetable soup

Recipe of the week - Chunky Meat and Vegetable soup

Recipe of the week - Chunky Meat and Vegetable soup

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*12/31 - 9am, 12pm and 3pm classes only

*01/01 - 9am and 12pm classes only

Workout 12/30/2018

A - Death by 10 meters

Setup 2 cones 10 meters apart (roughly 30 feet)

Run 10 meters minute 1 (1 cone)

Run 20 meters minute 2 (2 cones, out and back)

Run 30 meters minute 3 (3 cones)

*Score is last minute with complete reps plus any additional

B - Establish 1 rep max Shoulder press

Practice good habits
Christina working on her pressing strength

Christina working on her pressing strength

We scale movements and volume so that we can practice good positions and habits. Don’t sacrifice your position and technique for a time or score, keep diligent at practicing with an intent to get better!

*Sign up for the Back to Basics nutrition challenge - https://www.crossfitjigsaw.com/events/back-to-basics-nutrition-challenge

Workout 12/22/2018

As many rounds as possible in 20 minutes with 1 partner working at a time

15 Thruster (95#/65#)

15 Pull-up

15 Slam ball (40#/30#)

*Start with and every 4 minutes 200 meter farmers carry (53#/35#)

Closing out the year
Coach Brock moving pull-up bar

Coach Brock moving pull-up bar

We are quickly heading into December and the end of the year. We are continually working on improving Jigsaw by using our space efficiently, how we coach, what programs we offer and many other projects. Last week Coach Brock and I moved down some of the less use pull-up bars to accommodate more of our members. Be on the look out for changes to continue and ask a coach if you have questions.

Workout 11/27/2018

Max wall balls in 7 minutes (20#/14#) - 10 foot target

Starting with and every minute on the minute

5 Deadlift (225#/155#)

First batch sent out!
Our first batch of shoes donated is being sent out this week!

Our first batch of shoes donated is being sent out this week!

Our first batch of shoes being sent out for donation is being sent out this week! Thank you for donating and don’t worry we will continue to send out more as the donations keep coming in. If you have a large donation I can give you a prepaid bag to take home and drop off at a UPS store. Remember it is only slightly worn athletic shoes in wearable conditions.

Workout 11/07/2018

For time

10-9-8-7-6-5-4-3-2-1

Ring Dip

Sit-up

*After each round complete 10 Sumo Deadlift high pull (95#/65#) and 100 meter run

Start your day off right!
5:30am classes start today!

5:30am classes start today!

Start your day off on the right foot! 5:30am classes, Monday thru Friday, start today! Kick off your day with an invigorating workout and then head off to attack the rest of the day. See you bright and early!

Workout 11/05/2018

A - 15 minutes to establish 2 rep max Thruster (from rack or floor)

B - For time

30/20 Calories Assault Bike

50 Wall ball (20#/14#)

Recipe of the week - Tex-Mex Chicken Kabobs - Daylight savings time
Recipe of the week - Tex-Mex Chicken Kabobs

Recipe of the week - Tex-Mex Chicken Kabobs

Fall back on your clock today, make sure you have the right time when you show up for class today

Recipe of the week - Tex-Mex Chicken Kabobs

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Workout 11/04/2018

As many rounds as possible in 7 minutes

Row/Ski 250 meters

7 Deadlift (255#/185#)

Rest 3 minutes

As many rounds as possible in 7 minutes

Run 100 meters

7 Weighted Pull-up (20#/14# med ball)