11/24/14

Heyooooo, hope everyone is having a relaxing weekend. For those of you that didn’t run the Serenbe 15K yesterday (which was everyone but Buck and I), it is definitely a track to add to your list. Thanks again to Zulu Racing for putting together another awesome event!! Next up will be the Vampire 5K.

Tomorrow will be the last day to order hoodies so we can get them printing. For those of you that opted for black or a dark color please keep in mind that the print on the back is also black so won’t be as noticeable. Also, the Camo, desert Camo and lumberjack options ARE as they sound not just the red or Camo greens that we thought initially. If you want to change your color please do so on the list tomorrow or email me at Ryan@CrossFitIndulto.com and let me know what you would like to change to.

Being Thanksgiving on Thursday we will be having a limited schedule this week. There will be no 7:30pm class on Wed, 9am open gym Thursday morn (that’s right, come get it in before you stuff your face the rest of the day), 12 & 4:30pm Friday.

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
135/95#
Rest 2 minutes between sets

11/21/14

Big Congrats to our on ramp graduates tonight!!

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Workout of the Day
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
B.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps

11/19/14

Workout of the Day
A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

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11/18/14

Workout of the Day
A.
Take 15-20 minutes to build to a heavy Jerk (Split or Power)
B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)

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11/17/14

Workout of the Day
A.
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps
B.
3 rounds for time:
25 Wall Ball Shots 20/14
400 Meter Run

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11/16/14

Hey yall, sign up sheet for jackets is on the front desk. You can choose any color listed!!!

Workout of the Day
A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

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