NEW TO CROSSFIT?

An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Friday, April 25, 2014

Friday 140425

"Helen"
Three rounds for time:
Run 400 Meters
21 KB Swings (men 55lbs/women 35lbs)
12 Pull-ups

Thursday, April 24, 2014

Thursday 140424

Catalyst Athletic's 4 week Oly lifting program: Week 4
Hang Snatch – 5 x 2
Power Clean & Push Jerk – 4 x 1
Overhead Squat – 3 x 1
WOD:
In 10 minutes complete as many rounds as possible:
50 Double-unders
Run 200 Meters

Wednesday, April 23, 2014

Wednesday 140423

Catalyst Athletic's 4 week Oly lifting program:Week 4
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD:
In 12 minutes complete as many rounds as possible:
5 C2B Pull-ups
10 Hand Release Push-ups
15 Sit-ups
20 Squats

Tuesday, April 22, 2014

Tuesday 140422

Catalyst Athletic's 4 week Oly lifting program: Week 4
Power Snatch – 5 x 2
Power Clean – 5 x 2
WOD:
Two Rounds of:
2 minutes for max calories on the Schwinn AirDyne
2 minutes for max rep Wall Balls (men 20lb/women 14lb)
2 minutes for max rep Double Unders
Rest 2 minutes

Monday, April 21, 2014

Monday 140421

Catalyst Athletic's 4 week Oly lifting program: Week 4
Up the weights from last week as you’re able to.
Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
WOD:
In 10 minutes complete as many rounds as possible:
Row 250 Meters
12 Burpee Pull-ups

Saturday, April 19, 2014

Saturday 140419

Catalyst Athletics 4 week Olympic weightlifting program.
Use a single weight for all prescribed sets. Weights should be the should be increased last week.

Snatch - heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
WOD:
Run 1 mile

Friday, April 18, 2014

Friday 140418

Catalyst Athletics 4 week Olympic weightlifting program.
Use a single weight for all prescribed sets. Weights should be the should be increased last week.

Hang Snatch 5 x 3
Power Clean & Power Jerk 5 x 1
Overhead Squat 5 x 1
WOD:
For 16 minutes perform the interval series of:
Tabata Front Planks
Tabata Side Planks, right side
Tabata Hollow Holds
Tabata Side Planks, left side
Each Tabata interval is 20 seconds of work, followed by 10 seconds of rest.

Thursday, April 17, 2014

Thursday 140417

Catalyst Athletics 4 week Olympic weightlifting program.
Use a single weight for all prescribed sets. Weights should be the should be increased last week.

Snatch 5 x 1
Snatch Pull 3 x 3
Front Squat 5 x 2
WOD:
Row 300 meters, arms only
50 AbMat Sit-ups
Row 200 meters, arms only
50 AbMat Sit-ups
Row 100 meters, arms only
50 AbMat Sit-ups

Wednesday, April 16, 2014

Wednesday 140416

Catalyst Athletics 4 week Olympic weightlifting program.
Use a single weight for all prescribed sets. Weights should be the should be increased last week.

Power Snatch 5 x 3
Hang Clean 5 x 2
WOD:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (men 185lbs/women 95lbs)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Tuesday, April 15, 2014

Tuesday 140415

Catalyst Athletics 4 week Olympic weightlifting program.
Use a single weight for all prescribed sets. Weights should be the should be increased last week.

Back Squat 5 x 3
WOD:
Three Rounds For 1 minute for max reps at each station:
Back Extension
Deficit Push-ups(men hands on 45lb bumper plates/women 25lb bumper plates
Toes To Bar
KB Sumo Dead-lift High Pulls (men 70lbs/women 55lbs)
Alternating Leg Lateral Box Push-offs, 20" Box
Rest 1minute after completing all 5 stations.