SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 1 AMRAP 1 min Back Squat @ 225/155# -then- -Sprint Warmup: 400m Skip -2x 50m Hill Sprint @ 80%, 90% effort -8x 50m Hill Sprint -Cooldown:300m Walk, 5 Air Squats every 50m TUESDAY Partner Chipper 50 Chest to Bar Pullups 60 SnatchesContinue reading “Training June 5th – 11th”
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Whitewater Rafting Trip – June 25th
CrossFit Impulse athletes, family, and friends are invited to the Ocoee River for a whitewater rafting and camping trip with Cascade Outdoors on Saturday, June 25th. Any children who are rafting must be at least 12 years old. Camping is optional on-site with Cascade and there are several nice hotels within fifteen minutes for anyone whoContinue reading “Whitewater Rafting Trip – June 25th”
Texas Method Weightlifting Week 6
This week is slightly different than you’ll see going forward. Since Monday is Memorial Day and we’re doing Murph, the back squats get shifted around a bit, we lose a day of barbell work on Monday, and I take it slightly easy on us on Tuesday to help recover from Murph. Next week things willContinue reading “Texas Method Weightlifting Week 6”
May 29th – June 4th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Memorial Day Only 1 class at 4:00 PM “Murph” 1 mile Run 100 Pull 200 Push ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. TUESDAY 6 Rounds For Quality (not time or load)Continue reading “May 29th – June 4th”
Training May 22nd – 28th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY 12 minutes to find a max effort Weighted Pushup -then- 4 RFT 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters TUESDAY 15 minutes to find a 1RM in the complex: 4-Sec Pause Front Squat + Front Squat -then- 20 minutes to find aContinue reading “Training May 22nd – 28th”
Texas Method Weightlifting Week 5 (Deload)
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Texas Method Weightlifting Week 4
Keep making incremental progress in your 5RM back squat as long as you can. That will eventually mean 5# or maybe even 2-3# increases week over week. But at some point everyone stalls. When that happens, here’s what to do. Take each of these steps one at a time to keep your Friday intensity dayContinue reading “Texas Method Weightlifting Week 4”
Training May 15th – 21st
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY 12 minutes to find a 5RM Shoulder Press -then- AMRAP 20 12 Box Jumps at 18-20″ 12 Push Press @ 105/70# 100 m Single Arm Farmer’s Carry @62-88# / 44-53# *Must use a different box for every round of Box Jumps and a different kettlebell forContinue reading “Training May 15th – 21st”
Training May 8th – 14th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY “Front Squat Lynne” 5 Rounds for Max Reps Front Squat @ Body Weight Strict Pullups *You have 15 seconds to begin pullups after front squats. Then you may rest as needed between rounds. TUESDAY 15 min to find a 1RM Snatch -then- “Isabel” 30 Snatches forContinue reading “Training May 8th – 14th”
May 2016 Newsletter
CrossFit Impulse May Newsletter Fundamentals What’s better than working out with your friends? Encourage them to sign up for Fundamentals or regular classes! We schedule free intros throughout the week. June Fundamentals starts on June 7th. Announcement We had several requests in the Comments bucket for a Big Ass Fan and just want you all toContinue reading “May 2016 Newsletter”