SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- Glute Ham Raises 3 sets x 8 reps *Hold a 5-25# plate against your chest if you can. TUESDAY Sign up for the 2017 CrossFit Open! CrossFit Open WOD 15.1 AMRAPContinue reading “Training January 22nd-28th”
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Training January 15th-21st
SUNDAY Sunday Funday! 3 pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- Bulgarian Split Squats 3 sets x 8 reps each leg TUESDAY 5 Rounds for Max Reps 1 min Row for Calories 1 min Power Cleans @ 135/85# 1 min Bar over BurpeesContinue reading “Training January 15th-21st”
Training January 8th – 14th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ 90% 5RM -then- Bulgarian Split Squats 3 sets x 8 reps each leg TUESDAY Find a 1RM Power Clean -then- AMRAP 12 15/12 cal Row or Bike 10 Weighted Lateral Leg Lifts @ 4#/6# Kids Med Ball WEDNESDAYContinue reading “Training January 8th – 14th”
Weather Policy 2017
In the case of inclement weather we do not follow any school or business closings. Check the athlete Facebook page, on the Facebook CrossFit Impulse main page, or here on our website to find out about class cancellations. We will keep all three sites up to date with weather information.
Training January 1st – 7th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Classes at 11:30 and 4:00 PM Find a max in the complex: Power Clean + 2 Thrusters -then- “Fran” 21-15-9 Thrusters @ 95/65# Pullups *Cutoff: 15 min *We will repeat Fran the week of April 2nd for comparison, so record your score and how you scaledContinue reading “Training January 1st – 7th”
December 2016 Newsletter
CrossFit Impulse December Newsletter Winter Merchandise Order We’ve got several awesome winter items for sale! We have a new 3/4 sleeve baseball t-shirt for sale $25 per shirt. The black hoodies are $50 each and the black beenies with CFI logo are $20 each Pre-order lists is on the counter at CFI with cut-off date for pre-orderContinue reading “December 2016 Newsletter”
Training December 25th – 31st
SUNDAY Closed for the Holiday Merry Christmas! MONDAY Classes at 8:30 am and 11:30 am “CrossFit Total II” Find a 1RM *Clean Bench Press Overhead Squat *Power or Full Clean is Allowed Today TUESDAY Skill work on gymnastic kip and butterfly kip pullups -then- 4 RFT: 21 Wall Ball Shots @ 20/14# 18 Hang PowerContinue reading “Training December 25th – 31st”
2016 Holiday Modified Schedule
Christmas Holiday Hours Friday, December 23: Class at 8:30 am & 11:30 am Open Gym 8:30 am – 6 pm Saturday, December 24: Class at 9 am, 10 am Open Gym Sunday, December 25: Closed for Christmas Monday, December 26: Class at 8:30 am & 11:30 am Open Gym 8:30 am – 6 pm New YearContinue reading “2016 Holiday Modified Schedule”
Training Dec. 18th – 24th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Find a max distance broad jump -then- AMRAP 20 50 Double-unders 100-ft. walking lunge 100-ft. bear crawl CF Mainsite Nov.24, 2016 TUESDAY Find a 1RM Split Jerk -then- AMRAP 10 5 Ring Pushups 5 Strict Chinups WEDNESDAY Back Squat Party 3.0 EMOM until failure: 1 Back SquatContinue reading “Training Dec. 18th – 24th”
2017 Whole Life Challenge! Sign-up today!
Whole Life Challenge 2017! We’re going to be playing a really fun health & fitness game as a community called the Whole Life Challenge. It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks. TheContinue reading “2017 Whole Life Challenge! Sign-up today!”