A) 20 mins to find a heavy single round of the Bear Complex:
http://www.youtube.com/watch?v=8IQftORtxqk Power Clean Technique
Power clean technique
EMOM 18 mins
Even minutes – Power Clean + 6 Front Squat 60/40
Odd minutes – 6 Burpee over the bar
A 1) Push Press 3×5
A2) Pendlay Row 3×5
These will be working sets
B) For Time:
– Deadlift 100/60
– Box Jump Overs 24″/20″
C) Optional Mobility work
We will also be holding a free taster at 7:15pm along side the class
A) EMOM 30mins
– 5 pull ups
– 10 pressups
– 15 air squats
B) if the clock beats you then remaining time is AMRAP
We are so excited to announce our first ever “official” CrossFit Chester WOD.
We will post all workouts first thing in the morning on this blog.
No Cherry picking if it has burpees in!!!!!
A) 5×5 Back Squat
B) Kipping Practice
C) AMRAP 8 mins
– 15 KB Swings 32/24
– 10 Box Jumps 24″/20″
– 5 T2B
See you all there!
We have had such a great response, and a lot of you purchasing the O Club – we thank you all.
To get you all ready for our opening, Monday 16th December – we are putting on some fundamentals on the following dates:
– Fundamentals 1 – Wed 11th 6-7:30pm
– Fundamentals 2 – Thur 12th 6-7:30pm
– Fundamentals 1 – Sat 14th 10-11:30am
– Fundamentals 2 – Sun 15th 10-11:30am
Once you have purchased the O Club you may attend the fundamentals. Every member has to do fundamentals 1 and fundamentals 2. Ideally in that order but it’s not compulsory.
We will be doing some week commencing 16th but haven’t confirmed times yet.
We will be carrying out a few CrossFit taster sessions wc 16th if you feel you would like to “try before you buy” as it were. We have no problem with that.
We are pleased to announce we are opening our doors for O Club members on Monday 16th December. We will have another official opening date in the new year.
As some of you may be aware we are offering the O Club to all, which can be purchased online from our website http://www.crossfitchester.com/membership/purchase/ .
The O Club offer closes 1st January 2014 but if you purchase from 16th December you get the last 2 weeks in December free (we will be closed on Bank Holidays). So the sooner you purchase, the more free membership you get!!!
For £73 O Club Members will receive
– 4 – 6 weeks Month Unlimited Membership (depending when you purchase)
– On Ramp Induction where you will be taught all the fundamental movements ( 2 x 1.5 hour sessions)
– Your name placed permanently on a wall in CrossFit Chester
– Workouts designed and named after each O Club member that will be programmed into training periodically
– Free Nutrition Consultation (£50 Value)
– Free Limited Edition CFC Tee-Shirt (£20 Value)
– One free personal training session (£30 Value)
After this period you can select your preferred membership.
Feel free to contact us with any questions via Facebook or email email@example.com
If you do not want the O Club offer we are still offering standard membership from Jan 2014 but you will have to purchase fundamentals on ramp which is £73 this includes a full month free unlimited membership. You will then be able to drop down to your preferred membership
See you soon
This week’s workout, to have a go at home is based on one of the most popular CrossFit benchmark Wods… Cindy
In 20 min As Many Rounds As Possible (AMRAP)
– 5 Hands off Ground Press Ups (or Hand Stand Press Ups)
– 10 Diamond Sit Ups
– 15 Squats
Some experienced CrossFitters will know this workout….. 12.1
12.1 is the first CrossFit Open workout of 2012 it consisted of:
As Many Reps As Possible in 7 Minutes of:
For this purpose please ensure your chest touches the floor and you finish the burpee with a jumping clap to ensure full hip extension.
It is a nasty workout but also a good bench mark WOD that we will programme in New Year at CrossFit Chester.
CrossFit vs CrossFit as a Sport,
I recently read this blog by Chris Spealler, arguably one of the best “CrossFiters” ever.
It coincides with my recent dilemma and what I want to achieve in CrossFit, whilst being realistic in my goals taking account of my personal life, work and CrossFit Career. I felt out of love with just doing specific programmes on the side of the CrossFit Box, whilst everyone else was joining in the session, and have loads of fun. Although I was making huge gains personally, I wasn’t enjoining it as much as I did in my first year of pure CrossFit classes.
I am not going to just copy and paste it, I think people should just read his article.
I think my friend Pat Sherwood says it perfectly. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.” So remember that. RELAX. HAVE FUN. WORKOUT. – Chris Spealler
From the beginning, when we were exploring the branding of CrossFit Chester, we had a few ideas for the Logo and we were torn between two. We obviously went for the one you guys know, however it was a close call with another one. We always thought we could revisit it at another point when we wanted to re brand.
Now due to various factors, we have decided to carry out the Re-Brand before we officially open.
We are delighted with the new logo which has been updated on Facebook and Twitter, and will be changed on the Website in due course.