Fentress CrossFit posted on Facebook
Only 1 Saturday AM class (9am ONLY) this Saturday and thru the month of March.
|Address||1457 Mt. Pleasant Rd|
Chesapeake, VA 23322
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Trojan CrossFit is proud to now offer a Strongman Program, led by Coach Mike James! The first 8-week cycle begins May 5th. Classes are Tuesday and Thursday evenings at 7PM. Get ready to move some heavy stuff, ladies and gentlemen, but sign up quick. Space is limited, and if you sign up by 4/25, registration is $199. After that, registration will be $249. Registration is live here: https://trojancrossfit.sites.zenplanner.com/event.cfm?eventId=C2D28851-D498-4DA3-AACF-6BD0A2E79F94
323ers! Wanna do something kickass next Saturday? Go watch our very own Micki Krimmel rule some roller derby at the Tinseltown Showdown! Highly recommend it; crazy fun and amazing energy. And it's probably one of the only local games of the season, so let's DO THIS. (Special discount code for y'all: ourgirlslift. See flyer for more details...)
Sit-Up Challenge will start Monday the 20th. You will have the entire week to compete as many sit-ups as possible in 1 minute. You can complete the challenge as many times as you like through the week to try and better your score. Rules: 1. You may lock your feet in under dumbbells 2. Both shoulders must touch the floor at each rep 3. Your shoulders must pass your hips at the top of each rep. We will have a prize for the top man and woman under 40 years or age and over 40 years of age. You must place your name and reps on the board to be in the challenge. You must have someone score your reps and initial them next to your name.
Our Regional Fundraiser is scheduled for Sunday, May 3rd at 3:00pm. We will have Food, Silent Auction and Music plus "Grace" for the wod. Tickets will go on sale soon and will be $20, but kids 12 & under are free! Think you have the best Chili around? Want to compete and prove it? $40 throw in, 1/2 goes to the fundraiser and the other 1/2 to the winner! email email@example.com to join the competition! If you can't make it on Sunday, feel free to buy a ticket to support the Team or go to our GoFundMe page!
CrossFit Central athlete, Mary Brown, is one of the hardest working athletes in our gym and is always crushing her goals! Just last year she was able to take off 20 minutes on her triathlon time due to her CrossFit training. “I’m also amazed that I am in better shape at age 40 than I have ever been before.” Central Athlete Feature: Mary Brown http://centralathlete.com/central-athlete-feature-mary-bro…/ Joshua David Photography
With our first ever Paleo Challenge around the corner, a few of us members have been doing some massive research to find sites, apps and articles to educate ourselves on the ins and outs of the Paleo Diet. For those of you who are paleo, or are just interested in trying it out, we found this cool app for your phone that allows you to check if an item of food is, indeed, paleo! It is called "Paleo.io", and totally worth checking out :)
There's still room in the Build-UP Series coming up this weekend at CrossFit Merge! Bring your friends to the box this Saturday for the Day 1 trial class. Here's the link to our Build-UP special: http://bit.ly/1aB9FGf Here are the dates for the full series: Day 1: Saturday, 4/18 at 9:00am- Free trial class! Day 2: Monday, 4/20 at 6:00pm OR Tuesday, 4/21 at 6:00am Day 3: Wednesday, 4/22 at 6:00pm OR Thursday, 4/23 at 6:00am Day 4: Saturday, 4/25 at 9:00am Day 5: Monday, 4/27 at 6:00pm OR Tuesday, 4/28 at 6:00am Day 6: Wednesday, 4/29 at 6:00pm OR Thursday, 4/30 at 6:00am Email Amanda at firstname.lastname@example.org to register for class!
TWO MORE WEEKS left to take advantage of our 3 year anniversary specials! Just in time for your summer beach body! #crossfit #spin #dynamics #olylifting #yoga #gymnastics #nohoartsdistrict #nohofitness #noHo #athlete #believe #bemorehuman #reebok #killcliff #sweat #endurance #trainlikeanathlete #commitment #betterthanyesterday #yolo
One more spot and Team CrossFit Central is Heading to Regionals! Our CrossFit Central Team, Team Central, is currently sitting in 16th place in the South Central Region. When all the individual scores are taken off The CrossFit Games Team Leader board we should know if our team has secured a spot for Regionals. The top 15 teams in the South Central Region will head to Regionals in Dallas, Texas May 15 - 17th. #TeamCentral
CrossFit Counter Culture - Group Class Warm-up Run or Row 400m 2 Rounds 5 Pull Up 10 Push Up 15 Air Squat 4min Foam Roll IT BAND, Quads, Lats and Triceps Strength Strict Press 7sets x 2 Reps or New to CF 5x5 THEN 2 sets of SOTS Press for Max reps with Bar 45/35 Metcon Metcon (Time) 60 KCAL ROW 50 Toe to Bar 40 Racked Step Up 95/65 * 30 RIng DIp 20 HSPU *measure box height from bottom of knee cap
WOD For Thursday 4/16/15: Accumulate 3 min Squat Hold. 1 min Iron Cross Hold, 1 min pigeon stretch, 1 min Sampson stretch 1. Warm Up (1 rd Barbell then: 2 rds Bounding Box Jumps (5 reps). 5 Chin To Chest Barbell Rolls, 2. 5x2 Max Seated Box Jump 3. 8 Min To Complete: 3 rds: -5-10 pistols each leg (you chose the reps) -5 Bar MUPs -5 Strict Deficit HSPU or 5 kick ups to wall (you chose depth for HSPU) 3. WOD 1- 12 Min AMRAP Of: -3 Deadlifts (315,225) -4 DB Snatches RT (75,45) -4 DB Snatches LFT -5 Box Jumps (30,24)
Thursday, April 16 STRENGTH/SKILL 15:00 to work to a heavy power snatch triple or work on form. WOD 4RFT: 14 Front Rack Lunges (135/95) 12 Alternating Pistols 10 Snatch (135/95) - http://www.vaultcrossfit.com/2015/04/thursday-april-16/
Jump in on our Oly class to improve your olympic lifts! #skillz #oly #lifting #olympiclifting #girlswholift #fitspo #workout #fitness #liftlikeagirl #community #fitfam #healthy #strongereveryday #bodybuilding #strength #fitlife #lifestyle #gym #vaultcrossfit #banditnation #lifeinabox #noho #crossfit
Thursday Elements (all gyms) AMRAP push ups rest 30 seconds 100m farmer's carry heavy rest 120 seconds x 5 sets + ring dip support hold - alternating max holds between 3 partners for 8 minutes Performance (Fondren) Open gym Performance (Henderson) a. 20 skin the cats, slow and controlled b. 20 bridge ups, 3 sec pause at top c1. 5 sissy squats, rest 30" c2. 30" hollow rock hold, rest 60" x 4 sets Performance (Vickery) Open gym