Easter Yoga Sunday

625667_10151324886587721_353078756_nThis Sunday, March 31, is Easter! We will not be having our 11am crossfit class on this day. But CFA Yoga is STILL ON Easter Sunday at 9:30am! Start your day with some sweat and stretching before you indulge in your Easter baskets! We wish you a Happy Easter!

Tuesday, March 26. 2013

CrossFit

Strength

Exercise: Shoulder Press/lbs
Reps: 1/2/3×5
Comment: Press/Push Press/Push Jerk 1/2/3 x 5 sets; rest 2 min btw

“30 Muscle-Ups “

30 muscle-ups for time

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

3 sets NFT
Glute Ham Raises 12-15 reps
GHD Hip Extension 12-15 reps

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Monday, March 25, 2013

CrossFit

Metcon

3 rounds for time
30 Hand Release Push Ups
Run 400m
15 Hang Power Snatch 75/55

Result Type: Time
Male Rx: 75 lbs
Female Rx: 55 lbs

Sunday, March 24, 2013

CrossFit

Metcon

for time:
30 Turkish Get Ups 1.5/1 pood
Row 1k

Result Type: Time
Male Rx: 1.5 pood
Female Rx: 1 pood

Saturday, March 23, 2013

CrossFit

Metcon

12 min AMRAP
150 Wall Ball Shots
90 Double Unders
30 Muscle Ups

Result Type: AMRAP
Male Rx: 20 lbs
Female Rx: 14 lbs
Comment: 10ft Men
9ft Women

Friday, March 22, 2013

CrossFit

Strength

Exercise: Deadlift/lbs
Reps: 10 sets x 5 reps @ 60% 1RM
Comment: ; rest 1 min

Metcon

For time:
Row 250 meters
Body weight Bench press, 15 reps
Row 500 meters
Body weight Bench press, 10 reps
Row 1000 meters
Body weight Bench press, 5 reps

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

3 rounds -
20x WTD sit ups (45#/25#),
15x WTD back extensions (45#/25#)

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Thursday, March 21, 2013

CrossFit

Metcon

for time:
Run 400m
21-15-9 burpees, pull ups.
Run 400m

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Blue Tomato Farms CSA with CFA

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Last year we teamed up with our friends at Blue Tomato Farms to sign up for a local CSA (Community Supported Agriculture) which was delivered to Crossfit Annapolis. Each week, those who signed up received a bag full of delicious and colorful vegetables. We learned about new vegetables they we may not have tried. We learned about planning and the best ways to prep our vegetables. We reaped the benefits of consuming healthy, sustainable, and nutrient dense produce…all while we supporting our local farmers.

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Blue tomato farms is committed to using sustainable, practical, and ethical growing methods. We love supporting this at Crossfit Annapolis!

Farmer Shawn still has 20 week and 32 week memberships available. Each week, you will receive a bag full of produce. Blue Tomato Farms will offer a group discount to CFA members for those who are interested. Please check out their website (www.BlueTomatoFarms.com) for more information or contact Farmer Shawn: bluetomatofarms@hotmail.com

Please note the membership applications are due April 1st with the first CSA delivery beginning on April 22.

Use the 2 links below to print the 2 page application by April 1st, if you are interested in signing up:

2013 Crossfit Annapolis 20-32 week Membership page 1 

2013 Crossfit Annapolis 20-32 week Membership page 2

Wednesday, March 20, 2013

CrossFit

Strength

Exercise: Clean & Jerk/lbs
Reps: Work to a Heavy Single
Comment: then, 90% x 1 x 5 sets

Metcon

5 sets
7 Power Clean
7 Front Squat
7 HSPU

Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 95 lbs

Tuesday, March 19, 2013

CrossFit

Warm-Up / Skills

3 rounds NFT
3-5 muscle ups
10 box jumps
10 pistols

Metcon

5 Rounds
20 cal AD
10 Pull Ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

5 Rounds
Run 200m
15 Wall Ball Shots 10ft

Result Type: Time
Male Rx: 20 lbs
Female Rx: 14 lbs