Basic Elements Classes begin again!

 Ok! It's time..you've made the decision.....again

lose weight, get in better shape, eat better, make better choices for yourself...

how about this?

Improve your fitness! Give this 'CrossFit' thing a try!

try a free week, then come in for the Basic Elements class on Mondays at 6:30 PM (please call or email to reserve your spot, we are filling up fast!)

eric@crossfitestespark or 970-227-0499

  • By crossfitadmin at 01/04/2013 - 10:25pm

June 19

 WOD 

For time 15, 12, and 9 rep rounds of:

  • By crossfitadmin at 06/18/2013 - 11:33pm
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June 18

 WOD 

"Gallant"

 

For time:
Run 1/2 mile with a 14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 14 pound medicine ball
15 Burpee pull-ups
Run 200 meters with a 14 pound medicine ball
8 Burpee pull-ups
 
scale is: no med ball, regular Burpees 

 

  • By crossfitadmin at 06/17/2013 - 9:48pm
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June 16

 WOD 

"CrossFit Total"

  • By crossfitadmin at 06/16/2013 - 10:48pm
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June 16

 WOD 

21-15 and 9 rep rounds of:

  • By crossfitadmin at 06/16/2013 - 4:38am
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June 15

 WOD 

Aha! Here's a short one for you.....if you move the weight quickly....

18-15-12-9-6-3

Sumo Deadlift high pull - 75 lbs 

Push jerk - 75 lbs

scale is: 45/65 lbs

  • By crossfitadmin at 06/14/2013 - 9:51pm

June 14

 WOD

Complete as many rounds as possible in 20 minutes of:

  • By crossfitadmin at 06/13/2013 - 10:53pm
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June 13

 WOD 

so, it sounds like people's shoulders and upper back are a little tight! How about mobilizing them for some flexibility training?

for full ROM...

bands

painball

internal/external rotation

extention/flexion 

etc......

  • By crossfitadmin at 06/12/2013 - 9:10pm

June 12

 WOD 

"Annie"

  • By crossfitadmin at 06/11/2013 - 9:27pm
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June 11

 WOD

20 min AMRAP

25 sumo dead lift high pulls - 45 lbs

25 pushups

scale is: 15 min, 30 lbs, 18 reps

  • By crossfitadmin at 06/10/2013 - 8:40pm
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