Happy New Year! 10 a.m. Class only GET STRONG, GET LEAN 2016 Kickoff WOD A. For Time: 2,016 total pounds of Ground to Overhead Example: 21 reps @ 95lb 24 reps @ 85lb 31 reps @ 65lb B. 10min AMRAP 20 Wall Balls 16 Toes to Bar C. Cashout: 2016m Row
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6 a.m. and 12:30 classes only
WOD: 2 Rounds 800 Meter Row 10 Handstand Push Ups Rest 2 Minutes 2 Rounds 500 Meter Row 20 Box Jumps 24/20 Bear Complex
5 rounds for max weight 7 Cycles per round 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press CrossFit Receptus Welcomes Anna DeNiro!!Anna is an advocate for all aspects of living a healthy lifestyle and believes yoga is one of many important aspects for self-care. Anna completed her 200 hr teacher training at Pranava Yoga Center. Her goal is to help your body recover as well as gain and maintain flexibility through yoga. Flexibility is a major component to avoiding injury not just in the gym but in life.
Yoga will be on Wednesday's starting January 6 at 5:45pm. Call for more information or to reserve a spot. **Strength-3X3 Dead Lift @ 65, 75, 85% WOD 6 Minute AMRAP 20 Kettlebell Lunges (10 each leg) 35/26 20 Jumping Squats 20 Kettlebell Single Leg Dead Lift (10 each leg) 35/26 Rest 1 minute 6 Minute AMRAP 10 Push Ups 10 Rabbits (Burpee, Lunge R, Lunge L) 10 Kettlebell Push Press (5 each side) 35/26 Hero WOD HARPER 23 min AMRAP: 9 Pull Ups – C2B (chest-bar) 15 Power Cleans – M -135 lb./ W -95 lb. 21 Air Squats 75m Forward Run w/ 45#/25# plate 75m Backwards Run w/ 45#/25# plate 23-year-old Phoenix Firefighter and CFU member Bradley Harper had just finished fighting a mulch fire in south Phoenix Saturday night, when a fire truck and ambulance tried to pass each other on a narrow road. Harper, who was taking off his gear at the time, found himself pinned between the two vehicles. He later died at St. Joseph's hospital. No class today. Enjoy your holiday weekend :)
12:30 and 4:30 Class Only
“IVAN THE TERRIBLE” (with a twist:) For Time 90 Seconds Jump Rope(Double Unders) 50 Lunges 50 Push-Ups 50 Sit Ups 90 Seconds Jump Rope(Criss Cross) 40 Lunges 40 Push-Ups 40 Sit-Ups 90 Seconds Jump Rope(Backwards) 30 Lunges 30 Push-Ups 30 Sit-Ups 90 Seconds Jump Rope(High Knees) 20 Lunges 20 Push-Ups 20 Sit-Ups 90 Seconds Jump Rope(Double Unders) 10 Lunges 10 Push-Ups 10 Sit-Ups EMOM 15 Minutes Evens: 3 Overhead Squats 95/65 1 Wall Climb Odds: 10 Russian Kettlebell Swings 53/35 5 American Kettlebell Swings 53/35 **Strength-Power Snatch 3X3
@ 65,75, 85% WOD: 18 Minute AMRAP 12 Burpees 24 Box Jumps 36 Superman |
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March 2024
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