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.

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.

Monday, April 14, 2014

Monday 140414

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

Clean & Jerk 5 x 1
Clean Pull 3 x 3
WOD:
In 12 minutes complete as many rounds as possible of:
25 Burpees
25 Box Jumps (men 24"/women 20")
25 Russian Kettlebell Swings (men 55lbs/women 35lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 C2B Pull-ups

Saturday, April 12, 2014

Saturday 140412

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

Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1

Friday, April 11, 2014

Friday 140411

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

Power Snatch 5 x 3
Power Clean & Push Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
WOD:
4 minute max distance row. (set rower dampener on 3)

Thursday, April 10, 2014

Thursday 140410

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

Front Squat 5 x 3
WOD:
Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Wednesday, April 9, 2014

Wednesday 140409

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

Snatch 5 x 3
Snatch Pull 4 x 3
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Tuesday, April 8, 2014

Tuesday 140408

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

Back Squat 5 x 5
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute

Monday, April 7, 2014

Monday 140407

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

Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
WOD:
For Time:
24-18-12
Russian Kettlebell Swings (men 55lbs/women 35lbs)
8-6-3
Muscle-ups