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Good luck to Lindsey and Coard at this weekend’s SuperFit Games at CrossFit Charlottesville!!!! This is also Coard’s first CF competition so send some good vibes their way this weekend. We will try to keep everyone updated throughout the day. DO WORK THIS WEEKEND, LINDS AND COARD!!!
Hello Crossfit Chesapeakeans, we are closing in fast on Memorial Day Murph! If you haven’t already be sure to follow the link and register to do Murph at Crossfit Chesapeake! We’ll be doing it on Memorial Day, Monday 5/26 with heat times at 9am, 10am and 11am. The sign up sheet for heats will be in the lobby. After the WOD the fun don’t stop! We will be having a cookout/pool party at Lindsey and Dale’s house! We’ll also have a “What dish are you bringing?” sheet also located in the lobby. Again be sure to sign up, register and come on out to support a great cause and have a great time!!!
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|Address||1009 Scenic Parkway|
Chesapeake, VA 23323
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July Happenings: Friday July 4th- 8 & 9am Classes only! Sunday July 6th- 9am Swim WOD at COM Kentfield Pool Sunday July 6th- Oly Strong moves to 10:15am on Sundays Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays! Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome! July 21st- Clarke Holland attends and dominates the CrossFit Games 2014
Schedule for the week of July 4th: Friday, July 4th: 10am class @ CSC only Saturday, July 5th: 10am class @ CSC only Make your way up to CrossFit Sonoma County to pick a Hero workout to complete in honor of Independence Day! The gym will be open from 10am-11:30am. Come in and throw down before a day filled with food, family, and fireworks!
Prehab/activation: SMR - low back / erectors 2 min Banded hamstring mobilization 2x10 glute bridges 2x10 supermans -then- 10x2 Banded Speed deadlifts Take a few minutes to find a reasonable work weight for Banded deadlifts. It will be in the 50-70% range of your best Deadlift... But use a weight that allows you to PULL FAST off the floor, and lockout fast, even with the band. Hold each lockout for a 3 count, and deload the bar between reps. Guys use the blue or red band, and girls use red. -then- 4 rounds for time: 400m run 500m row 60 double unders
Competitors Program Week 6, Day 3: 6x3 Power Cleans from the blocks @ 70-75% (at the knee or slightly above) -then- AMRAP in 10 minutes: (4,8,12...) toes to bar *unbroken 25' handstand walk after each round *if you complete the round of 24, then stop and mark the time -then- 4 rounds for time: 400m run 500m row 60 double unders