CrossFit Rockford

Thursday

First responders understand the benefits of being CrossFit

Workout:
Rounds of 50-40-30-20-10
Back extension
Wall ball 20#
Box Jump 24"

Research on the aerobic benfits of sprinting

Wednesday

Don't forget to register for The "FGB" Fundraiser and be sure to join the CrossFit Rockford team when registering. There is no minimum on funds raised.

Workout:
Max Split Jerk

Tuesday

Workout:
800m run
50 Ball Slam
50 Push-ups
400m run
50 Ball Slams
25 Push-ups
200m run
50 Ball slams
15 Push-ups

Monday

Workout:

2 rounds of

30 Pull-ups

21 KB Swing 1.5 pood

21 Stiff Leg deadlift

21 Knees to elbows

21 Double unders

Sunday

Tabata Sit-ups!

Rest Day, enjoy family and friends!

Class Day

I love this picture. Any athlete would love to be able explode like this. Olympic lifting transfers to every sport.

We had visitors at class today, Jim Turnbo and his wife Jen from CrossFit Michiana who are just starting out in Southbend Indiana. Good people, if you have friends in the area tell them to check out Jim.

Workout:
50 DB Snatch
50 Swing
50 Push-up
1/2 mile run
25 DB Snatch
25 Swing
25 Push-up
1/4 mile run

Tabata Sit-ups

Friday

Marissa keeping a close watch at 5:00 am

Workout:

DB Snatch

Ball Slam

Wall Ball

Sumo Deadlift High-pull

Rounds of 21-15-9 reps

Thursday

Rest Day!

"Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

In June more than 25 Rockford CrossFitters payed their respects for Daniel and his family, times ranged between 16 and 30 min.

CrossFit has risen in popularity among the men and women of the US Military. In fact in Canada CrossFit is playing a big role in their Forces PT. (video)

Workout:
50 Pull-ups
1/4 mile run
21 Thrusters 95 lbs
1/2 mile run
21 Thrusters
1/4 mile run
50 pull-ups

Tuesday

Awesome College students spending the summer getting CrossFit

Workout:
21 Squat Cleans 95 lbs
42 Back extensions
15 Squat Cleans
30 Back extensions
9 Squat Cleans
18 Back extensions