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3 rounds for time of:
- 250m row
- 24 overhead walking lunge steps (use a dumbell)
- 24 kettlebell swings
- 24 squats
- 12 knees to elbows
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Great turnout again this morning!!! It was great to have a few more new faces with us!
CFEC is seeing some strong Girl Power lately - way to go ladies!!!
Here's Eric, John, and Daniel giving the WOD their best
Thruster
1-1-1-1-1-1-1 reps
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Don't forget: tomorrow morning's 9am class will be free for anyone who has never trained with us before. Come on in and see for yourself what training at CrossFit Emerald Coast is all about!!!
Rusty's deadlift is getting strong--he used the load shown above during a recent WOD and had great form all the way to the finish--that's what we're talkin' about!!!
Three rounds for time of:
400m run
21 pushups
21 pullups
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Kimberly and Mike with the CrossFit Kids staff last weekend
3 rounds for time of:
20 med ball cleans
20 kettlebell swings, 1.5 pood/1 pood (men/women)
20 burpees
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Don't forget: classes will be running on limited hours this week. We'll only be offering classes at 7:00am, 4:00pm, and 5:15pm this week, Monday through Thursday.
Friday's schedule will be back to 'normal' starting with the 6:00am class.
Nick, Mike, and Ali enjoying the HSPUs. Those are some shiny shorts Ali!!!
No Class Today - classes will resume next week Monday at 7:00am
Since we only had three takers last time we posted a 5K, here is your chance to catch up!!!
WOD: Run 5K
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Former CFEC athlete Aliyah Snyder was kind enough to drop us an email this week with some updates. For those of you who don't know Aliyah, she's training for the skeleton and is hoping to make it to Winter Olympics in the near future:
"Hey Mike,
Just wanted to send you some pictures and an update. I just got back from Lake Placid for a training trip. Sliding went well and I shaved another second off my fastest down time. However, -22F before windchill was pretty tough to deal with in spandex. I am going back out to Lake Placid in March for my first competition. I got a picture of me suiting up in the start house with my crossfit shirt, and the other picture is of me pushing off start 1. Hope everything is well in Florida and that you all are surviving the cold snap alright. Take care!
Aliyah"
No Classes Today - Mike and Kim are out of town for a few days. However, here is a workout for you to do at home (If you have a rope, practice some double unders as a part of your warmup):
Tabata Squats - 8 intervals (4 minutes total time)
A tabata interval is 20 seconds of work followed by 10 seconds of rest. Your score is the lowest number of reps achieved in any of the 8 intervals.
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Joel B and Kimberly working their L-Sit Pullups
Five rounds for time of:
- 20 overhead lunges (alternating legs) with 45# barbell
- 21 burpees
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OK, just a final reminder on the upcoming schedule:
- We will be closed tomorrow and Saturday (the 23rd and 24th)
- There will be three classes per day next week Monday-Thursday at 7:00am, 4:00pm, and 5:15pm
- Friday the 30th we will resume our regular schedule
Here's Jeff showing a great 'pain face' during this morning's class
