RARE CrossFit Blog

It's Tough

One round for time:

1000 Meter Row

10 x Thrusters

10 x Pull-ups

10 x Push-ups

500 Meter Row

5 x Thrusters

5 x Pull-ups

5 x Push-ups

200 Meter Row

10 x Thrusters

10 x Pull-ups

10 x Push-ups

Post time to comments.
 

Technique...and why we harp on it!  Because we don't want YOU to get hurt!!!

Free Workout

RARE CrossFit is honored to be hosting a Crossfit Running & Endurance Sports Training Certification Seminar on April 24th & 25th, 2010.

The Specialty Certification will be presented by Carl Borg. 

The Seminar is aimed at improving your running efficiency and also improving or removing running pains such as shin splints and knee or hip pain. You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Further information about the weekend Certification can be found at the following link -

http://www.regonline.com/builder/site/Default.aspx?eventid=777976

Make sure you book quickly, spots will fill up fast!

We will be holding our Group Workout for our members from 9:00 am - 10:00 am.

We will be holding our FREE Introductory Workout for those new to RARE CrossFit from 10:00 am - 11:00 am.  All exercises and workouts are scalable to accommodate any fitness level, so bring family, friends, and the kids.

Madi

One round for time:

100 x Double Unders

90 x Supermans

80 x Squats

70 x Situps

60 x Lunges

50 x Push-ups

40 x Box Jumps

30 x Wall Balls

20 x Burpees

10 x Pull-ups

Post time to comments.

The 2009 Turkey Trot RARE CrossFit Crew...Debi, Shelley, and Ruth were there too!

*** There will be new Gym Rules posted at the box tonight...please read them and post your thoughts to comments!!!  ***
 

Happy Thanksgiving to All

Turkey Trot :

5 K

Post time to comments.

Meet behind the library where you pick up your chip!!!

Liz

8 rounds for reps of:

KB Swings x 30 seconds

KB SDHP x 30 seconds

Rest x 1:00

Post reps for each exercise per round and totals to comments.

Bench and Push Press

1. Bench Press - 2, 2, 2, 1, 1, 1, 1

2. AMRAP x Push Press (Use 50% of your heaviest single in bench press as the load)

Post load for each set of bench press to comments.  Post number of reps achieved in your single AMRAP set.

Row and Jump

One round for time:

1000 Meter Row

150 x Jumping Pull-ups

Post time to comments.

Free Workout

RARE CrossFit is honored to be hosting a Crossfit Running & Endurance Sports Training Certification Seminar on April 24th & 25th, 2010.

The Specialty Certification will be presented by Carl Borg. 

The Seminar is aimed at improving your running efficiency and also improving or removing running pains such as shin splints and knee or hip pain. You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Further information about the weekend Certification can be found at the following link -

http://www.regonline.com/builder/site/Default.aspx?eventid=777976

Make sure you book quickly, spots will fill up fast!

We will be holding our Group Workout for our members from 9:00 am - 10:00 am.

We will be holding our FREE Introductory Workout for those new to RARE CrossFit from 10:00 am - 11:00 am.  All exercises and workouts are scalable to accommodate any fitness level, so bring family, friends, and the kids.

Uh Oh...Burpees

Three rounds for time:

1 x Rope Climb

5 x HSPU

10 x Toes-to-Bar

15 x Burpees

20 x Med Ball Cleans (20 lbs/ 14 lbs)

Post time to comments.

Good Luck to Debi, Ruth, and DBro!  They will be running the Philadelphia Marathon on Sunday.  Also, if anyone wants to join us in supporting our little gymnast Karah.  She will be competing in her first gymnastics meet, tomorrow at 4:00pm, at the Sports Booth off of route 1 in Stafford.

Fran

21, 15, 9 reps of:

Thrusters (95 lb/ 65 lb)

Pull-ups

Post time to comments.

Double Under Queen.....
 

Minute Deadlifts

With a continuously running clock do one bodyweight deadlift the first minute, two bodyweight deadlifts the second minute, three bodyweight deadlifts the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

C&J

Clean and Jerk:

1, 1, 1, 1, 1, 1, 1

Post load for each set to comments.

On the Minute

Five rounds for reps:

Row (calories) x 1:00

Rest x 1:00

SDHP x 1:00 (65 lb / 45 lb)

Rest x 1:00

Post reps for each round and total reps to comments.

 

*** Class Schedule Changes - The 7:15 pm class on Tuesday and Thursday's is now an Elements class.  If you have any questions or concerns please ask one of the coaches. ***

Free Workout

RARE CrossFit is honored to be hosting a Crossfit Running & Endurance Sports Training Certification Seminar on April 24th & 25th, 2010.

The Specialty Certification will be presented by Carl Borg. 

The Seminar is aimed at improving your running efficiency and also improving or removing running pains such as shin splints and knee or hip pain. You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Further information about the weekend Certification can be found at the following link -

http://www.regonline.com/builder/site/Default.aspx?eventid=777976

Make sure you book quickly, spots will fill up fast!

We will be holding our Group Workout for our members from 9:00 am - 10:00 am.

We will be holding our FREE Introductory Workout for those new to RARE CrossFit from 10:00 am - 11:00 am.  All exercises and workouts are scalable to accommodate any fitness level, so bring family, friends, and the kids.

Clean and Dip

Complete as many rounds as possible in 20 minutes:

10 x Hang Cleans

10 x Ring Dips

Post number of rounds completed to comments.