Level I Course

Camp Phoenix is trying to set up a Crossfit Level 1 Trainer Course for the end of August. The course is 2 full days, typically 0800-1700. You don’t need any prior training or knowledge of Crossfit to participate in the course. You just need an interest in learning more about Crossfit , a good attitude, and a willingness to participate in the workouts. What they need to make this happen is a minimum of 20 and a maximum of 50 pre-paid and signed up for the course. The course cost is $800, which must be paid in full prior to the course date. The cost of $800 already includes a military discount from Crossfit HQ. We can get a tentative head count at this point to give to Phoenix CF.

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Sunday, 15 July 2012

Rest Day

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July 14, 2012 · 10:35 pm

Saturday, 14 July 2012

“Kettlebells from Hell and Abs from Heaven”

50 American Kettlebell Swings
50 One Handed Russian swings, alternate hands each rep
50 Push-ups on the Kettlebell handle
50 Situps holding the Kettlebell
50 Kettlebell Snatches
For Time
RX: 53/36 INT: 36/24 BEG: 24/20 (or 16 at the front desk)

Then…one minute of situps, one minute of flutter kicks, one minute of plank position and one minute of rest…. for two rounds, the clock is continuous.

American Swing = overhead
Russian Swing = eye level

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Friday, 6 July 2012

Hero WOD

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

RX: 50-40-30-20-10
Wall Ball Shots 20/14
Box Jumps 24/20
Kettebell Swings 53/36

Intermediate: WB 16/12, KBS 45/24

Beginner: WB 14/10, BJ 20/Steps Out Back, KBS 36/20


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Thursday, 5 July 2012

Rest day.

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July 4, 2012 · 6:55 pm

Wednesday, 4 July 2012

Run 5K (3.1 Miles) for time.

Fun run starts in front of the Goat DFAC at 0700.

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Tuesday, 3 July 2012

3-2-2-1-1 Push Press, work up to your max

“Tabata Something Else”
20 seconds of max effort followed by 10 seconds of rest for 8 rounds per exercise. only take the standard 10 second rest between exercises. Your score for each exercise is the lowest number of reps in any one of the 8 rounds. total all 4 exercises for your final WOD score.

8 intervals pull-ups
8 intervals push-ups
8 intervals sit-ups
8 intervals squats

Scales, use bands or do push-ups from knees as needed.

FYI Wednesday’s workout is 5k run. The 4th of July race begins at 0700 in front of the goat DFAC, or if you can’t make it run on your own for time.

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