All posts by Ashley Scott

6-24-17 & 6-25-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day for 6-24-17

CrossFit:

“Kalsu”
100 Thrusters (135/95lbs)
EMOM Perform 5 Burpees

MissFit:

70 Thrusters
EMOM Perform 3 Burpees

Workout of the Day for 6-25-17

CrossFit:

21-15-9
Weighted Situps
KB Swings (24/16kg)
18-12-6
Weighted Situps
Hang Power Snatch (95/65lbs

MissFit:

21-15-9
Situps
KB Swings
18-12-6
Situps
Hang Power Snatch

6-23-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

30 min AMRAP:
20 Pistols
20 Inverted Ring Rows
20 SDHP (95/65lbs)
20 Hip Extensions

MissFit:

30 min AMRAP:
15 Walking Lunges
15 Ring Rows
15 KB SDHP
15 Good Mornings

6-22-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

3 Rounds:
1min Assault Bike
30sec Rest
45sec Handstand Hold
15sec Rest
1min Assault Bike
30sec Rest
45sec Iron Cross Hold
15sec Rest

MissFit:

3 Rounds:
1min Assault Bike
30sec Rest
45sec Plank Hold
15sec Rest
1min Assault Bike
30sec Rest
45sec Single Arm Iron Cross Hold
15sec Rest

6-21-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

Deadlift
5 – 5 – 5
Dip
5 – 5 – 5

MissFit:

A. Deadlift
5 – 5 – 5
B. Dip
5 – 5 – 5

C. Finisher:
500m Row
400m Run
30 Deadlifts at 50-70% of their heaviest set of 5

6-20-17

Announcements:

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

5 Rounds:
6 Toes to Bar
6 DB Front Squats (50/35lbs)

Rest 3min

5 Rounds:
6 Toes to Bar
6 Hang Power Clean (155/115lbs)

MissFit:

MFC Baseline
15 minute AMRAP:
200m run
20 walking lunges
15 sit ups
10 push ups

6-19-17

Announcements:

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

“Kelly”
5 RFT:
400m Run
30 Box Jumps (24/20″)
30 Wall Ball (20/14lbs)

MissFit:

5 RFT:
200m Run
20 Box Jumps/Step Ups
20 Wall Bal

6-17-17 & 6-18-17

Announcements:

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day for 6-17-17

CrossFit:

5 Rounds:
12 hspu
10 barbell overhead walking lunges (95/65lbs)
8 push press
90sec front rack hold

Rx+ (135/95)


MissFit:

5 Rounds:
12 pike pushups
10 plate overhead walking lunges
8 push press
90sec front rack hold

Workout of the Day for 6-18-17

CrossFit & MissFit:

Tabata
db thruster
db carry/hold
db slam
db carry/hold
* (50/35lbs)

Rx+ (65/45)

6-16-17

Announcements:

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

12 min AMRAP:
250m row
5 muscle up
3 rope climb

Rx+ Strict MU/L Sit climbs


MissFit:

12 min AMRAP:
250m row
5 jumping chest to bar pullup
3 seated rope climb

6-15-17

Announcements:

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Da

CrossFit:

hang squat snatch
2 – 2 – 2 – 2 – 2


MissFit:

hang power snatch
2 – 2 – 2 – 2 – 2

B. 12 min AMRAP:
1-2-3-4-5-etc
Hang Power Snatch (DB per side)
Burpees

(scale to single arm DB snatch (per side) for MFC)

6-14-17

Announcements:

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

3 Rounds:
35 front squat (115/75lbs)
200m run
60 double unders
perform 1 round every 5min

Rx+ (135/95), 70 double unders

MissFit:

3 Rounds:
25 front squat
200m run
60 single unders
perform 1 round every 5min