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We have 2 Christmas Eve WOD’s happening tomorrow at 9 and 10. Get in before the pie happens!
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Oak Harbor, WA 98277
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Thursday (3/13) Open 14.3 Announcement at the box at 8pm! Make Up a Missed WOD OR WOD: Partner Team Completes 2 Rounds of: 30 Deadlifts (225#/155#) 30 HR Push Ups 30 KB Swings (24kg/16kg) 30 Sit Ups 30 Pull Ups Scaled - 135#/95#, 16kg/12kg Competitor - 275#/185#, 32kg/24kg *Partners can work at the same time, but must complete all 30 reps of each movement in the order above. Partners can not be working on the same movement and can not pass. Next Level Open Prep: 8 Rounds: 200m row 10 Barbell Thrusters
Well we definitely got in some rope climb practice today. Its that time of the week again! Open workout 14.3 is announced tomorrow night. So here is my weekly Open prediction: AMRAP in 12-15min. of 3 movements (Squat Cleans that get heavier, some type of burpee (maybe burpee box jumps) and T2B. We will see! Tomorrow: Strength: Back Squat 30-20-10 (155/105) (185/125) (225/155) WOD 5 Rounds of "Cindy" 5 Pull-ups 10 Push-ups 15 Squats then.... 30 KB Swings (70/53) 30 Burpees 1 Monkey Rig Climb (Up&Back)
Saturday 3/15 is week three of The Open at DCF, but it's also the Rock 'n' Roll Marathon here in DC. Be sure to plan your trip accordingly if you plan on being here for 14.3! https://district-crossfit.sites.zenplanner.com/event.cfm?eventId=F4390CF2-F9FC-4661-B78C-4F341D85E19E
Saturday March 22nd Lululemon Athletica, Stoneridge Mall and CrossFit Pleasanton are teaming up to bring you the BEST way to recover and recoup for the final week of the CrossFit open! Broga and Beer will be held at CrossFit Pleasanton from 12-3pm with a great restorative yoga class. Altamont Brewery of Livermore will be providing the beer and Out of the Cave food truck will be serving up some yummy paleo food! A portion of the proceeds from the food will be donated to the prostate cancer support groups of Cancer Support Community San Francisco Bay Area! This organization provides its members with nutrition classes, yoga, pilates, and more! Come join us, check out the new gym and meet some new friends at CF Pleasanton! Address is 7051 Commerce Cir Ste C, Pleasanton.
Celtic music will be blaring, beer and spirits will be flowing, all while CrossFitting!! The festivities are quickly approaching!! On Monday, March 17th we will be hosting our annual St. Patty's Day WOD partnered with a Crohn's Colitis sponsored fundraiser. Monday's group classes are open to ALL of our Arenal Fitness members. We will be hosting a special 6pm Crohn's Colitis Team Challenge class (we will warm up as a team starting at 6pm and then roll right into the WOD). All are welcome to join in, members and non-members. Geoff's 6:15pm Starting Strength class will still be in effect as regularly scheduled. All non-members must register in our Online System, click here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=8129. We will be providing St. Patrick's Day beverages however, feel free to bring your own if you have a preference. We will also have non-alcoholic carbonated drinks for those who opt out of drinking but still are required to have the effect of the bubbly in their WOD. All are welcome to participate in the WODs throughout the day even if you don't have the means to help out financially, your emotional support goes a long way!!! To contribute, click here: http://www.active.com/donate/konaMDDE14/TCMD_KONA14SGelvar Looking forward to seeing everyone!! There will be a BONUS if you dress for the festivities!!
Push press: seems simple, right? Bar starts on the shoulders. Bar goes overhead. Rinse and repeat. Right? Well, here's a slightly more technical explanation -- something to think about before you approach the bar. "The push press recruits the musculature of the lower body to initiate bar movement while the upper body is used to finish the lift. More specifically, the hips and knees generate momentum to start the bar travelling upwards before the triceps and shoulders take over to finish the press. A good way to conceptualize this is to think about initiating the bar movement by pushing it with your chest, not your arms - in fact, pretend like you have no arms and drive your chest up through the bar." -- Coach Chris Up up up: http://crossfitdc.com/2014/03/wednesday-march-12.html
Nice article in the Washington Post today! http://www.washingtonpost.com/lifestyle/wellness/in-crossfit-games-the-biggest-competition-is-yourself/2014/03/11/1fb97e30-a633-11e3-84d4-e59b1709222c_story.html
- LEVEL 1WARM UP:3 variety [crab walks, bear crawls, lunges etc]3x10"/10" Strict pullups3x10"/10" HR pushups3x10"/10" PVC SDHPSKILLS:Accumulate 2 min handstand hold on wall or handstand shoulder touches on box (athlete dependent)STRENGTH:4rNft:5-10 single set effort of strict pull-ups, strict ring dips, captains chair, and box hspuAfter each round accumulate 15-30 seconds in hollow holdWOD:FOR TIME12 - 9 - 6C2B pullupsBench Press (50%BW)then1K ROWCOOLDOWN:1rnd - 10m cr... http://ow.ly/2EDcTr
Active Mobility (No Measure) 5 min Constant KB Movement 10 Pass-through w/ OHS Foam Roll Upper T’s Banded Pulls Sampson Stretch Practice Handstand Holds Shoulder Press (5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%) Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Box Jump 24/20 5 S2OH 115/85 REST 4 Minutes 5 Min AMRAP 5...
Housekeeping reminder: Please put your gym bags, clothes, personal belongings in the locker room. This goes for EVERYONE! You can still have water bottles, workout logs, etc. out. Thank you for helping keep the gym floor nice and open for activities :)